Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Skill 1 – Deck Squats:
– 2 Hand Assist
– 1 Hand Assist
– Deck Squat (no assist)
– Rocking Chair Get Up
🔹 Skill 2 – Handstand Kick Up to Wall
🔹 Skill 3 – Practice Inverted Burpees
🔥 CONDITIONING
On a continuously running clock…
2 Mins. Max Burpees (AMRAP – Reps)
2 Mins. Max Inverted Burpees (AMRAP – Reps)
2 Mins. Max Double Unders (AMRAP – Reps)
2 Mins. Max Calorie Row (AMRAP – Reps)
2 Mins. Air Squats (AMRAP – Reps)
2 Mins. Max Box Jumps (30″) (AMRAP – Reps)
🔹 INV. BURPEES: Desk Squat to Kick Up (to wall or practice out in open space). Segment the inverted burpee if needed.
🔹 DU: Single Unders, mix in DU attempts every 10 reps.
🔹 BOX JUMPS: Reduce the box height and/or do step ups as needed.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Puppy Dog Pose
1 Min. Supine Twist Pose / Side