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

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Skills Practice

Metcon (No Measure)

10 Min. for Quality of:

150m Row (Supine Grip)

10 Mixed Weighted Lunges (One Arm OH, Other Arm Fr.)*

150m Row (Supine Grip)

50’ Crab Walk

* Switch Arm positions after 5 reps.

[Scaling]:

You choose the weight.

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP of:

5 Strict Muscle Ups

4 Squat Snatches (185/125)

[Scale 1]:

15 Min. AMRAP of

5 Strict Pull-Ups

5 Strict Ring or Matador Dips

4 Squat Snatches (135/95)

[Scale 2]:

15 Min. AMRAP of:

5 Boxer Pose MU Transitions (Slight Pause at each position)

4 High Hang Squat Snatches (95/65)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

2 Min. Standing Straddle Pose