Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
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
🔥 CONDITIONING
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