Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
12 Mins. to go HEAVY:
3 Unbroken Turkish Get-Ups / Side
* Complete 3 consecutive TGU with a DB or KB on both sides for a weight to count. GOAL: Aim for 80% or more of your 1RM.
Turkish Get Up (3RM)
🔥 CONDITIONING
Metcon (AMRAP – Reps)
20 Min. AMRAP of:
Weighted forearm Plank (45/35)
100m Run
* Every second you hold the plank = 1 rep, the score is TOTAL reps.
The first time you break run 100m. The second time run 200m. The third run 300m. Each time you break add an additional 100m to your run.
[SCALING]:
🔹 PLANKS: These are max effort planks and the time held will reduce during the WOD. Set a goal and push to maintain it. Reduce weight or use none as needed.
🏥 RECOVERY
2 Mins. LAX Ball Foot Roll / Side