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

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Skills Practice

Skill 1 – Deck Squats:

– 2 Hand Assist

– 1 Hand Assist

– Deck Squat (no assist)

– Rocking Chair Get Up

Skill 2 – Handstand Kick Up to Wall

Skill 3 – Inverted Burpees

Skill 4 – Rowing Technique

Conditioning

25 Min. Time Cap.

Metcon (Time)

3 Rounds of:

15 Inverted Burpees

1,000m Row

15 Burpees Over the Rower*

* Secure the seat before starting burpees.

[Scale 1]:

10 Deck Squats to Handstand Kick Up*

1,000m Row

15 Burpees Over Ballistic Block.

* If using a one hand assist alternate the helping hand each rep.

[Scale 2]:

10 Burpees to Handstand Kick Up

1000m, 750m, 500m Rows*

10 Burpees to Plate

* Reduce the distance on the row if the 1,000m row is pushing 5+ mins.

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Eagle Pose / Side*

Sit in Toe Saddle Pose

2 Min. Standing Straddle Pose