Wednesday 032719

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

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10 Mins. for Quality and Weight:

Turkish Get-Up Skills Complex

1 TGU Sit-Up +

1 TGU Hip Bridge +

1 Turkish Get-Up

πŸ”Ή Reset to laying on the floor before starting each movement.

πŸ”Ή Complete weights on both sides for them to count.


Metcon (Distance)

In Teams of 2,

24 Mins. for Distance

Partner 1: Row

Partner 2: Bike

* Stop and sprint through 12 burpees each every 3 Mins. including at the start of the workout and when time runs out.

πŸ”Ή SCORE: Total combined distance between stations.

πŸ”Ή Switch stations as desired.

πŸ”Ή BURPEES: Reduce to 6 to 8 reps to keep intensity high.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Archer Pose / Side*

* Sit in Toe Saddle Pose

2 Min. Standing Straddle Pose

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