Albany CrossFit – Albany CrossFit: WOD – (Be)tter
A: Kettlebell Arm Bar (No Measure)
2 Mins. / Side
B: Turkish Get Up (Practice Technique )
30 Min. Time Cap.
Re-Test from 10.21.17
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
21 Overhead squats, Left arm
21 Overhead squats, Right arm
21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here
RX Weight (70/53)
Swings = American Swings
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
3 Mins. Couch Stretch / Side