Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
Practice each of the movements in sections A and B.
🔥 CONDITIONING
Build-A-WOD 6.0 (AMRAP – Rounds and Reps)
20 Min. AMRAP of:
Choose (1) exercise from each section to build your WOD! Write out the workout you created in the comments.
Movement A:
:30 Starfish Side Plank / Side
30 (Total) Sprinter Sit-Ups
30 (Total) Russian Twist
Movement B:
10 Single Arm Kettlebell Swings / Side (53/35)
20 Kettlebell Sumo Deadlift High Pull (53/35)
20 GHD Hip Extensions
Movement C:
10 Calorie Bike
10 Calorie Row
10 Unbroken Double Unders
EXAMPLE:
20 Min. AMRAP of:
:30 Starfish Side Plank / Side*
20 Kettlebell Sumo Deadlift High Pull (53/35)
10 Unbroken Double Unders
* Every :2 counts as a rep. You can only earn 30 total reps.
🏥 RECOVERY
Full Body Foam Roll (No Measure)
Spend some quality time with the Foam Roller in or outside of class.
Perform 10-20 passes per for the following areas:
– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves