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

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🤸🏼‍♂️ SKILLS PRACTICE

🔹 3 Sets for Quality:

1 Min. Slow and Controlled Squat Therapy

1 Min. Barbell Front Rack Mobility

🔹 Thruster Technique Practice

🔹 Double Under Technique Practice

🔥 CONDITIONING

15 Min. Time Cap.

Metcon (Time)

3 Rounds of:

100 Double Unders

30 Lateral Burpees Over the Bar

20 Unbroken Thrusters (65/45)*

* If the bar is put down before 20 reps are completed, restart from 0. You can’t rest in the hang.

[SCALING]:

🔹 DU: Reduce number to finish each set in around 90 seconds or less. 100 Single Unders.

🔹 L. BOB: Reduce number to 20 and step over if needed. Step over laterally.

🔹 WEIGHT: Choose a wt. that allows unbroken sets.

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread the Needle Pose / Side

1 Min. Pigeon Pose / Side