Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
20 Minute Time Cap.
Skills Practice
Metcon (No Measure)
Tabata Timer,
(:20 On, :10 Off x 12)
Burpees to Target
Double KB Fr. Lunge Hold (Right)
Hanging Hip Touches
Double KB Fr. Lunge Hold (Left)
* You choose the weight. Back knee must be off floor.
[Scaling]:
Scale the hip touches with pull-up bar traverse, Hanging barbell hip touches, or a regular hang.
Metcon (Time)
3 Rounds of:
10 DB Power Snatch (Left)
10 One-Arm DB Overhead Squat (Left)
10 L-Sit Pull-Ups
10 DB Power Snatch (Right)
10 One-Arm DB Overhead Squat (Right)
10 L-Sit Pull-Ups
Dumbbell Weight: (55/40)
[Scale 1]:
Dumbbell Weight (35/20)
Regular Pull-Ups
[Scale 2]:
Reduce the reps on the dumbbell to 5, but keep barbell pull-ups to 10.
Dumbbell Weight: (20/10)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Thread the Needle Pose / Side