Wednesday 041019

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

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Rope Climb Technique Practice


20 Min. Time Cap.

Metcon (Time)

5 Rounds of:

2 Legless Rope Climbs (15’)

20 Alternating Dumbbell Power Snatches (65/45)


πŸ”Ή ROPE CLIMBS: Use legs with no jump, 10’ to 12’ climbs. 3 Get Ups with slow descent.

πŸ”Ή WEIGHT: Reduce the weight to allow for consistent movement and power snatch technique.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread the Needle Pose / Side

1 Min. Supine Twist Pose / Side

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