Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Front Rack Mobility
(Coach’s Choice)
🔹 Barbell Technique Practice
🔥 CONDITIONING
20 Min. Time Cap.
Hokey Pokey (Time)
30 Reps For Time of:
1 Squat Clean +
1 Front Rack Lunge (Right) +
1 Front Rack Lunge (Left) +
1 Thruster
Weight (135/95)
* All four exercises done unbroken = 1 Rep. A rep does not count if you drop the barbell before completing the complex.
🔹 WEIGHT: Reduce the weight to complete unbroken reps. Modify and complete with dumbbells if needed.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Pigeon Pose / Side