Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets of:
:30 Shrugs
:15 Front Rack Squat Hold
:30 Rows
:15 Front Rank Squat Hold
:30 Calf Raises
:15 Front Rack Squat Hold
*Rest :45
[Scaling]:
Hold a heavy pair of DB or KB in each hand to perform exercises, you choose the weight. The goal is to hold onto the weight for the entire set. Scale double front rack holds to goblet squat holds.
Conditioning
25 Min. Time Cap.
Metcon (Time)
2 Rounds of:
40 GHD Sit-Ups
50 Hip Extensions
60 Alternating Pistols
[Scale 1]:
2 Rounds of:
40 V- or Tuck Ups
50 Russian Kettlebell Swings (70/53)
60 Alternating Pistols
[Scale 2]:
2 Rounds of:
30 AB Mat Sit-Ups
40 Good Mornings (45/35)
50 Alternating Lunges
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Pigeon Pose / Side
1 Min. Half Saddle Pose / Side