Thursday 122018

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

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Skills Practice

Metcon (No Measure)

10 Mins. for Quality:

300m Row

20 Russian Twist w/ Wall Ball

10 Alternating Pistols


You choose the weight.

Choose a pistol scale that has the non-squatting leg straight in front of you: rig assisted, to a box, bottoms up.


Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP of:

20 Push Ups

50 Air Squats

[Scale 1]:

15 Min. AMRAP of:

No Change

[Scale 2]:

15 Min. AMRAP of:

15 Segmented Push Ups

35 Air Squats


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Archer Pose / Side

1 Min. Low Dragon Pose / Side

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