Thursday 120618

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


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.


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


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

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