Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
10 Mins. for Quality:
1 Seated Legless Rope Climb (10′)
1 Legless Rope Climb (15′)
1 Rope Climb (20′)
* Rest as needed between sets.
[Scale 1]:
10 to 15 Strict Weighted Chin Ups
10 to 15 Strict Knees to Elbow
[Scale 2]:
5 to 8 Strict Chin Ups, Rope Pull-Ups, or Barbell Pull-Ups
5 to 8 Toes to Bar, High Knee Tucks, Knee Tucks Hanging from Rope.
Conditioning
20 Min. Time Cap.
Metcon (Time)
4 Rounds of:
25 Calorie Row
25 Burpees
[Scale 1]:
Reduce reps to 20.
[Scale 2]:
Reduce reps to 15.
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Pigeon Pose / Side
1 Min. Twisted Lizard Pose / Side