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

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Skills Practice

Metcon (No Measure)

8 Mins. For Quality:

3 Wall Walks

5 Tall Cleans (45/35)

10 V-Ups, Tuck-Ups, or Hollow Raises

[Scaling]:

Weight that allows good technique

Conditioning

25 Min. Time Cap.

Metcon (Time)

4 Rounds of:

20 Squat Cleans (115/75)

1k Bike

[Scale 1]:

4 Rounds of:

20 Squat Cleans (95/65)

800m Row

[Scale 2]:

4 Rounds of:

12 Hang Squat Cleans (65/45)

500m Row

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Puppy Dog Pose

1 Min. Supine Twist Pose / Side