Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
On the Minute x 9 of:
Min 1: Max Effort Double Unders
Min 2: 10 to 15 Kip Swings
Min 3: 10 Squat Therapy
* Record total Double Unders.
[SCALING]:
🔹 DU: Practice Attempts, 5 Singles + 1 Double + 5 Singles.
🔹 KIP SWINGS: Small controlled swings. Practice the coordination and rhythm. 10 Scap Pull-Ups.
🔹 SQ THERAPY: Controlled tempo. Adjust how close feet are to the wall.
Double-Unders
🔥 CONDITIONING
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
[SCALING]:
🔹 PULL-UPS: Reduce the number to complete each set unbroken. Kneeling barbell pull-ups.
🔹 PUSH-UPS: Reduce reps to maintain full ROM (chest to floor, arms locked at top). Aim for unbroken sets. Use to a box, make the height challenging.
🔹 SQUATS: Squat to a target to maintain depth.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Half Saddle Pose / Side