Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Complete On The Minute x 10.
After the sprint, rest the remainder of the minute.
Metcon (10 Rounds for time)
10 Rounds, each for time of:
5-10-15 Yard Shuttle Sprints.
Each sprint is yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
* Rest as needed between rounds, record time for each sprint.
[Scale 1]:
No Change
[Scale 2]:
7 Rounds, each for time of:
5-10-15 yard shuttle sprint.
Conditioning
Metcon (AMRAP – Reps)
5 Minute AMRAP of:
9 Handstand Push-Ups*
6 Burpees
3 Snatches (165/115)
* Open Standards on RX HSPU.
[Scale 1]:
5 Minute AMRAP of:
6 Handstand Push-Ups (1-2 AB Mats if needed)
4 Burpees
2 Snatches (135/95)
[Scale 2]:
5 Minute AMRAP of:
6 Dumbbell Push Press (35/20)
4 Burpees
2 Alternating DB Snatches (35/20)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Standing Straddle Pose
1 Min. Single Leg Forward Fold Pose (Right)
1 Min. Single Leg Forward Fold Pose (Left)
1 Min. Pigeon Pose (Right)
1 Min. Pigeon Pose (Left)