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

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Skills Practice

Metcon (No Measure)

Tabata Timer

(:20 On, :10 Off x 12)

Strict Chin Ups

Push-Ups

* Alternate exercises.

[Scaling]:

Supine Grip Ring Rows

Segmented Push-Ups

Conditioning

Fortitude (AMRAP – Reps)

On the Minute x 30:

Odd Minutes – 15 Calorie Row

Even Minutes – 15 Burpees

[Scale 1]:

Reduce reps to 10-12 for each exercise.

[Scale 2]:

Reduce reps to 8 to 10 for each exercise.

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Thread The Needle Pose / Side