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