Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
Metcon (AMRAP – Rounds and Reps)
8 Mins. for Quality or Intensity:
:30 Floor L-Sit Hold
50’ Single Arm Farmers Carry (Right)
50’ Single Arm Farmers Carry (Left)
12 Lateral Burpees Over Dumbbell
[SCALING]:
🔹 CARRIES: Go as heavy as technique allows on the carries. 25’ counts as 1 rep.
🔹 L-SIT: Scale to heels on floor or V-Sit variations, try complete in 1 to 2 sets. Every :10 counts as 1 rep.
🔹 BURPEES: Step over laterally.
🏋🏼♂️ STRENGTH
Every 2:30 x 9:
Regular or Sumo Deadlifts
Sets 1 and 2:
5 Double Overhand Grip @ 60 and 65% 1rm
Sets 3, 4, and 5:
3 Double Overhand Grip @ 70, 75, and 80% 1rm
Sets 6, 7, 8, and 9:
1 Mixed Grip If Needed @ 85% 1rm, Climbing
Deadlift (Record 65%)
Deadlift (Record 80%)
Deadlift (Record Heaviest Single)
Sumo Deadlift (Record 65%)
Sumo Deadlift (Record 80%)
Sumo Deadlift (Record Heaviest Single )
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Child’s Pose
1 Min. Supine Twist Pose / Side