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

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🤸🏼‍♂️ SKILLS PRACTICE

🔹 Front Rack Mobility,

Coach’s Choice.

🔹 15 Mins. to go HEAVY:

3RM Thruster (Off Rig)

Thruster (3RM)

🔥 CONDITIONING

15 Min. Time Cap.

Metcon (Time)

3 Rounds of:

15 Dumbbell Thrusters (70/50 per hand)

3 Rope Climbs (No Jump)(15’),

Legless Ascent and Descent

🔹 WEIGHT: Reduce to complete in 2 to 3 challenging sets. Keep it on the heavier side.

🔹 ROPE CLIMBS: Legs on descent, regular, 10’ to 12’, 3 Get-Ups w. slow descent.

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Thread the Needle Pose / Side