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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

Tabata (:20 On, :10 Off x 12)

KB Front Rack Lunge Hold (Right)

Russian Kettlebell Swings

KB Front Rack Lunge Hold (Left)

Kettlebell Swings

* Back knee cannot be on the floor for the hold.

You choose the weights.

[Scaling]:

Scale the KB hold to a staggered stance instead of a full lunge.

Conditioning

30 Minute Time Cap.

Metcon (Time)

2,000m Row

1 Mile Run

2,000m Row

[Scale 1]:

1,500m Row

1,200m Run

1,500m Row

[Scale 2]:

1,200m Row

800m Run

1,200m Row

Recovery

2 Minutes / Side

LAX Ball Foot Smash (No Measure)