Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (Weight)
3 Sets of:
:30 Cross Body Deadlift (Right)
:30 Cross Body Deadlift (Left)
:30 One Arm Farmers Carry (Right)
:30 One Arm Farmers Carry (Left)
* You choose the weight.
Conditioning
25 Minute Time Cap.
5k Run (Time)
Max Effort 5k Run
[Scale 1]:
No Change
[Scale 2]:
3,000m or Max Distance in 20 minutes.
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Extended Arm Lizard Pose (Right)
1 Min. Twisted Cross Pose (Left)
2 Mins. Extended Arm Lizard Pose (Left)
1 Min. Twisted Cross Pose (Right)