Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 L-Sit (Floor) / V-Sit Practice
🔹 Rowing Pick Drills
– Arms Only
– Arms + Body Only
– Arms + Body + Half Slide
– Arms + Body + Full Slide
🔥 CONDITIONING
20 Min. Time Cap.
Metcon (Time)
4 Rounds of:
500m Row
L-Sit (Floor) Same Time As Row
🔹 L-SIT: Leave one or both feet on the floor, V-Sit, Tucked V-Sit, hold for half the time of row.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Twisted Cross Pose / Side