Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
10 Mins. to practice technique or go heavy.
Record only weights you can complete with both sides.
Turkish Get Up
Conditioning
15 Min. Time Cap.
Liquid Cocaine (Time)
5 Rounds of:
5 Clean and Jerks (155/105)
10 Chest to Bar Pull-Ups
[Scale 1]:
5 Rounds of:
5 Clean and Jerks (135/95)
10 Pull-Ups
[Scale 2]:
5 Rounds of:
5 Clean and Jerks (95/65)
10 Barbell Pull-Ups
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Lizard Pose / Side
1 Min. Archer Pose / Side