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

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Skills Practice

Metcon (No Measure)

3 Rounds, On the Minute of:

Min. 1: Double Unders

Min. 2: Double Weighted Bear Crawl

Min. 3: Spider-Man Lunge

[Scaling]:

DU Attempts or Single Unders

You choose the DB weight – go heavy.

Conditioning

20 Min. Time Cap.

Record the best 500m Row time under section B.

A: Metcon (6 Rounds for time)

6 Rounds of:

500m Row

Rest 1 Min.

* Record the time for each row.

[Scaling]:

6 Rounds of:

2 Mins. Max Distance

Rest 1 Min.

B: 500m Row (Time)

Max Effort 500m Row

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread The Needle Pose / Side

1 Min. Half Saddle Pose / Side