Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
Rowling (No Measure)
🔹 Complete 10 Frames as a class.
🔹 GOAL:
To stop exactly at 100m.
🔹 RULES:
* Full strokes only.
* The number of meters above or below 100 contribute to the player’s score (eg. if they row 105m, their score is 5, if they row 97m, their score is 3).
* Perform burpees as a penalty for going over or under. The score for the round is the number of burpees. Strike = no penalty.
* A strike on the last frame allows you to row again and replace a low score.
* Lowest score wins!
🔥 CONDITIONING
25 Min. Time Cap.
Metcon (Time)
3 Rounds of:
20 Alternating Dumbbell Snatches (50/35)
10 One-Arm Dumbbell Thrusters / Side (50/35)
1,000m Row
[SCALING]:
🔹 WEIGHT: Reduce for consistent movement and challenging unbroken Thrusters.
🔹 ROW: Push to keep 500m split time in the low 2:00 range or less. If 1,000m takes longer than 4:30 consider reducing to 750m.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Extended Arm Lizard Pose / Side
1 Min. Supine Twist Pose / Side