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

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Skills Practice

Metcon (No Measure)

5 Sets of:

:20 Kip Swing Practice

Rest :10

:20 Burpee High Jumps

Rest :10

:20 Double Kettlebell Sumo Deadlifts

Rest :10

[Scaling]:

You choose the weight. If unable to kip practice hangs or Scap-Pull-Ups.

Conditioning

20 Min. Time Cap.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 of:

Bar Muscle Ups

Squat Snatches (95/65)

[Scale 1]:

10 to 1 of:

Chest to Bar Pull-Ups

Squat Snatches (75/55)

[Scale 2]:

10 to 1 of:

Regular or Barbell Pull-Ups

Hang Squat Snatches (65/45)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Low Dragon Pose / Side