Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Rounds of:
:30 Bird Dogs
:30 Hanging L-Sit
1 Min. Superman Rock
1 Min. Hollow Rock
[Scaling]:
Knee Tucked or Regular Hang
Superman Raises or :30 Hold + :30 Raises
Hollow Raises or :30 Hold + :30 Raises
Conditioning
Hope (3 Rounds for reps)
3 Rounds:
1 Min. of: Burpees
1 Min. of: Power Snatches (75/55)
1 Min. of: Box Jumps (24/20)
1 Min. of: Thrusters (75/55)
1 Min. of: Chest to Bar Pull Ups
Rest 1 Min.
[Scale 1]:
Barbell (65/45)
Pull Ups
[Scale 2]:
Barbell (55/35)
Box Jumps (20/12)
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Puppy Dog Pose
1 Min. Seated Forward Fold Pose / Side