Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
3 Sets of:
:20 Hollow Hold
:20 Superman Hold
:20 Hollow Roll to Superman Roll
3 Sets of:
:20 Hollow Raises
:20 Superman Raises
:20 Hollow Roll to Superman Roll
3 Sets of:
:20 Hollow Rocks
:20 Superman Rocks
:20 Hollow Roll to Superman Roll
Conditioning
Metcon (AMRAP – Reps)
12 Min. AMRAP (REPS) of:
1 Strict Pull-Up, 2 Push-Ups, 3 Air Squats
2 Strict Pull-Up, 4 Push-Ups, 6 Air Squats
3 Strict Pull-Up, 6 Push-Ups, 9 Air Squats
Etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Archer Pose / Side*
* Sit in Toe Saddle Pose