Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets of:
:20 Goblet Squat Hold
Rest :10
:20 Goblet Squats
Rest :10
:20 Hollow Rocks
Rest :10
:20 Superman Rocks
Rest :10
:20 Knees to Elbow
Rest :10
:20 Push-Ups
Rest :10
[Scaling]:
You choose the KB weight. Hollow Raises. Superman Raises. High Knee Tucks. Segmented Push-Ups.
Conditioning
15 Min. Time Cap.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
[Scale 1]:
3 Rounds of:
400m Run
21 Kettlebell Swings (45/30)
* Pull Ups
Choose a number of pull-ups that allows for no more than 2 sets.
[Scale 2]:
3 Rounds of:
400m Run
15 Kettlebell Swings (35/26)
12 Barbell Pull-Upd
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Twisted Lizard Pose / Side