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

View Public Whiteboard

🤸🏼‍♂️ SKILLS PRACTICE

🔹 Front Rack Mobility,

Coach’s Choice

🔹10 Mins. to go HEAVY:

Dumbbell Thrusters

3-, 2-, and 1-Rep Maxes

Dumbbell Thruster (3RM)

Dumbbell Thruster (2RM)

Dumbbell Thruster (1RM)

🔥 CONDITIONING

20 Min. Time Cap.

Metcon (Time)

Row 500m

21 Thrusters (135/95)

Row 1,000m

15 Thrusters (135/95)

Row 500m

21 Thrusters (135/95)

[SCALING]:

🔹 WEIGHT: Reduce to a weight that allows for a set of 10 while fresh. Use Dumbbells if needed with 75 to 80% 3RM.

🔹 ROW: Aim to maintain a pace that allows all the rowing to be completed in 10 mins. or less. Don’t go too hot out of the gates the first round. Row 500m each round if needed.

🧘🏼‍♀️ ROMWOD

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