Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 3 Sets of:
:30 Weighted Forearm Side Plank (Right)
:30 Weighted Forearm Side Plank (Left)
1 Min. Hollow to Arch Roll
🔹 3 Sets of:
:30 Scap Pull-Ups
:30 Scap Push-Ups
1 Min. Squat Therapy
🔥 CONDITIONING
.com Gymnastics Ladder (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
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Supine Twist Pose / Side