Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Arm Bar, 2 Mins. / Side
🔹 10 Mins. to go HEAVY:
Turkish Get-Ups
* Only weights completed on both sides count.
Use DB or KB.
Turkish Get Up
🔥 CONDITIONING
20 Min. Time Cap.
Metcon (Time)
3 Rounds of:
50 Double Unders
2 Min. Handstand (Freestanding) Hold
35 AB Mat Sit-Ups
[SCALING]:
🔹 DU: 35 Doubles or 75 to 100 Single Unders.
🔹 HS HOLD: Reduce hold time to :60 or :90. Hold against wall. Pike hold off box. Tripod or headstands. Downdog Hold.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Archer Pose / Side*
* Sit in Toe Saddle
2 Min. Puppy Dog Pose