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

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Skills Practice

Metcon (No Measure)

On the Minute x 10:

ODD: Single Arm Dumbbell Overhead Squats*

EVEN: Triple Unders

* Perform 5 reps per arm, go as heavy as possible.

[Scale 1]:

Single Arm Dumbbell Overhead Lunges (switch arms after 5 reps).

Double Unders

[Scale 2]:

Single Arm Dumbbell Front Rack Squats or Lunges.

Double Under Attempts or Unbroken sets of Single Unders

Strength

20 Mins. to find a 3-Rep MAX.

Re-Test from 8.6.18

Bench Press

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread the Needle Pose / Side

1 Min. Pigeon Pose / Side