Thursday 032119

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

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πŸ”Ή Arm Bar, 2 Mins. / Side

πŸ”Ή 10 Mins. to go HEAVY:

Turkish Get-Ups

* Only weights completed on both sides count.

Use DB or KB.

Turkish Get Up


20 Min. Time Cap.

Metcon (Time)

3 Rounds of:

50 Double Unders

2 Min. Handstand (Freestanding) Hold

35 AB Mat Sit-Ups


πŸ”Ή DU: 35 Doubles or 75 to 100 Single Unders.

πŸ”Ή HS HOLD: Reduce hold time to :60 or :90. Hold against wall. Pike hold off box. Tripod or headstands. Downdog Hold.

πŸ§˜πŸΌβ€β™€οΈ 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

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