Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (Time)
10 Minutes for Quality:
100′ KB Front Rack Carry*
MAX Effort Handstand HOLD
MAX Effort Ring L-Sit
* You choose the weight on the carry.
* Record the total accumulated time on the holds.
[Scale 1]:
100′ KB Front Rack Carry
MAX Effort Headstand Hold (out on floor).
MAX Effort Ring Knee Tuck Hold
[Scale 2]:
50′ KB Front Rack Carry
MAX Effort Tripod Hold
MAX Effort Ring Support or Ring Push-Up Hold
Conditioning
18 Minute Time Cap.
Metcon (Time)
100 Kettlebell Swings (70/53)
100 Burpees
100 Knees To Elbow
* The reps can be broken into any amount of sets and reps.
Example:
20 Rounds of: 5/5/5
10 Rounds of: 10/10/10
5 Rounds of: 20/20/20
2 Rounds of: 50/50/50
[Scale 1]:
100 Kettlebell Swings (53/35)
100 Burpees
100 Toes to Bar
[Scale 2]:
75 Goat Sack Swings (35/26)
75 Squat Thrust
75 Straight Leg Raises
ROMWOD & CHILL
Metcon (No Measure)
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Child Pose (Shoulder Variation)
1 Min. Supine Extended Leg Twist Pose (Right)
1 Min. Supine Extended Leg Twist Pose (Left)
2 Mins. Puppy Dog Pose