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

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Skills Practice

Metcon (No Measure)

For Quality,

4 Sets of:

:30 Scap Push-Ups

:30 Cross Body DB Deadlifts (Alternate working arm every other round)*

* You choose the weight.

[Scale 1 & 2]:

No Change

Conditioning

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP of:

20 Push-Ups

30 AB Mat Sit-Ups

40 Calorie Row

[Scale 1]:

25 Minute AMRAP of:

10 Push-Ups

20 AB Mat Sit-Ups

30 Calorie Row

[Scale 2]:

20 Minute AMRAP of:

10 Segmented Push-Ups

15 AB Mat Sit-Ups

20 Calorie Row

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Bound Angle Pose

1 Min. Toe Saddle Pose

1 Min. Eagle Pose (Right)

1 Min. Eagle Pose (Left)

1 Min. Toe Saddle Pose

* On the Eagle Pose, sit cross legged, spine tall, focus on the upper body stretch.