Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Front Rack Mobility (Coach’s Choice).
🔹 Front Squat Technique.
🔥 CONDITIONING
Metcon (Time)
3 Rounds of:
21 Front Squats (155/105)
400m Run
2 Min. Straight Arm Plank Hold
* Take the bar from the floor.
🔹 F. SQUATS: Choose a weight that allows for unbroken reps for at least round 1.
🔹 RUN: Aim to keep times to around 2 mins. or less. Reduce distance to avoid walking.
🔹 PLANK: Aim to hold for at least :30 to :45, or reduce overall time to :90.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Lizard Pose / Side
1 Min. Pigeon Pose / Side