Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Rounds of:
:30 Squat Hold
:10 Rest
:30 Overhead Squats (PVC or Bar)
:10 Rest
:30 Sit-Ups
:10 Rest
:30 Good Mornings (PVC or Bar)
:10 Rest
:30 Pull-Ups
:10 Rest
:30 Ring Dips
:10 Rest
[Scaling]:
Barbell Pull-Ups
Matador Dips or Push-Ups
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
5 Chest to Bar Pull-Ups
10 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
[Scale 1]:
Pull-Ups
Wall Balls (14/10)
Kettlebell Swings (45/30)
[Scale 2]:
Ring Rows
Wall Balls (10/8)
Russian Kettlebell Swings (35/26)
Recovery
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Fragon Pose / Side
1 Min. Eagle Pose / Side