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

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🤸🏼‍♂️ SKILLS PRACTICE

🔹 8 Mins. for Quality of:

5 Single Arm Deadlifts / Side

3 Cossack Squats / Side

1 Turkish Get-Ups / Side

* Choose a dumbbell weight that’s challenging, but allows for good technique.

🔹 Running Technique Practice.

🔥 CONDITIONING

25 Min. Time Cap,

Choose one…or mix and match. Reduce distances if needed to finish under the cap.

5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row

15k Bike (Time)

Max Effort 15k Bike

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Archer Pose / Side*

* Sit in Toe Saddle Pose