Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

WOD Prep

Go through the Pose sequence twice. A then B, repeat.

A: Downward Dog (No Measure)

Hold for 30 Seconds

B: Upward Dog (No Measure)

Hold for 30 Seconds

Function & Sport

Tosh Sprints (9 Rounds for time)

200m Run, Rest 1:1
400m Run, Rest 1:1
600m Run, Rest 1:1
Repeat this cycle for three rounds.

Metcon (9 Rounds for time)

This WOD is a secondary option for those who cannot run or in the case of bad weather

250 m Row, Rest 1:1
500m Row, Rest 1:1
750m Row, Rest 1:1
Repeat this cycle for three rounds