Albany CrossFit – Albany CrossFit: WOD – (Be)tter
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
18 Min. Time Cap.
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.
2 Rope Climbs (15’) with foot wrap.
No jump to the rope. Grab at arms length, hang, wrap feet.
Sit-Ups, no change.
2 Rope Climbs (10-12’) no jump
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