Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ 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.
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.
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