Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

15 Mins. to build to a heavy Turkish Get-Up.

Use kettlebells, dumbbells, barbells, dogs, or small children.

Record the heaviest weight completed on both sides.

Turkish Get Up

Barbell Turkish Get-Up

Conditioning

18 Min. Time Cap.

Metcon (Time)

5 Rounds of:

2 Legless Rope Climb (15’)

20 Slow and Controlled Sit-Ups

* No jump up into the rope. Grab at arms length, hang and climb. For the sit-ups spend roughly 3-4 seconds lowering to the floor and 3-4 seconds sitting up.

[Scale 1]:

2 Rope Climbs (15’) with foot wrap.

No jump to the rope. Grab at arms length, hang, wrap feet.

Sit-Ups, no change.

[Scale 2]:

2 Rope Climbs (10-12’) no jump

-or-

4 Rope Get-Ups

From laying to standing to laying again.

Climb/lower controlled, spend time with the rope.

12-15 Slow and Controlled Sit-ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

2 Min. Seal [Sphinx] Pose