Thursday 053019

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

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Complete in 15 Mins.,

3 Sets of:

10 Dumbbell Cossack Squats / Side

10 One-Arm Dumbbell Rows / Side

10 Dumbbell Floor Press w/ Glute Bridge

🔹 Increase the weight each set and record the heaviest used for each exercise for unbroken sets of 10. Complete reps on both sides for a weight to count for the row and squats.

🔹 COSSACK SQUATS: Use no weight and hold the rig if needed.

Dumbbell Cossack Squat

One Arm Dumbbell Row

Dumbbell Floor Press with Glute Bridge


10 Min. Time Cap.

400m Dumbbell Farmer’s Carry

🔹 Go as heavy as possible and record the weight.

🔹 Complete the distance with your weight in as few sets as possible. Record the number of sets as “reps.”

🔹 Complete the workout as fast as possible and record the time. No running, jogging, or trotting.

400m Dumbbell Farmer’s Carry (Weight)

400m Dumbbell Farmer’s Carry (Sets) (AMRAP – Reps)

400m Dumbbell Farmer’s Carry (Time) (Time)

🧘🏼‍♀️ 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. Lizard Pose / Side

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