Call Us: 518-459-4444

Wednesday 032719

27
Mar

Wednesday 032719

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

View Public Whiteboard

πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE

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.

πŸ”₯ CONDITIONING

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