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

View Public Whiteboard

🤸🏼‍♂️ SKILLS PRACTICE

Rope Climb Technique Practice

🔥 CONDITIONING

20 Min. Time Cap.

Metcon (Time)

5 Rounds of:

2 Legless Rope Climbs (15’)

20 Alternating Dumbbell Power Snatches (65/45)

[SCALING]:

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

🔹 WEIGHT: Reduce the weight to allow for consistent movement and power snatch technique.

🧘🏼‍♀️ 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