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

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Skills Practice

Metcon (No Measure)

6 Rounds of:

:20 Wall Balls

Rest :10

:20 Burpee High Jumps

Rest :10

[Scaling]:

You choose the weight.

Focus on keeping the heels on the floor for the wall ball and a powerful throw. Emphasize height jumped on Burpees instead of reps.

Metcon (AMRAP – Reps)

10 Rounds, for Max Calories:

Row :45, Rest :15

Row :30, Rest :30

Row :15, Rest :45

*There is no rest between rounds.

[Scaling]:

Reduce the number of rounds if necessary. Holiday rowers, use the screen that shows both meters and calories.

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Eagle Pose / Side

1 Min. Low Dragon Pose / Side