Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
4 Rounds of:
:20 Strict Chin Ups
Rest :10
:20 1-Arm Dumbbell Overhead Lunge (Right)
Rest :10
:20 1-Arm Dumbbell Overhead Lunge (Left)
Rest :10
:20 Strict Ring Dips
Rest :10
:20 Weighted Side Plank (Right)
Rest :10
:20 Weighted Side Plank (Right)
Rest :10
[Scaling]:
You choose the weight, make it challenging, but so that you can hold it the whole :20 each set.
Kneeling Barbell Pull-Ups
Matador Dips or Push-Ups
Conditioning
10 Min. Time Cap.
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
[Scale 1]:
105 Wall Balls (14/10) or at RX Wt.
[Scale 2]:
75 Wall Balls (10/8) or at (14/10)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Frog Pose
1 Min. Extended Arm Lizard Pose / Side