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

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🤸🏼‍♂️ 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

🔹 Reset to laying on the floor before starting each movement.

🔹 Complete weights on both sides for them to count.

🔥 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.

🔹 SCORE: Total combined distance between stations.

🔹 Switch stations as desired.

🔹 BURPEES: Reduce to 6 to 8 reps to keep intensity high.

🧘🏼‍♀️ 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