Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
4 Sets of:
:30 Bike
Rest :10
:30 Low Bear Crawl
Rest :10
:30 Broad Jump (Land in Squat)
Rest :10
Conditioning
12 Min. Time Cap.
Take the bar from the floor.
Metcon (Time)
3 Rounds of:
400m Run
10 Shoulder to Overhead (185/125)
[Scale 1]:
3 Rounds of:
400m Run
10 S2O @ 135/95
[Scale 2]:
3 Rounds of:
200m to 400m Run
10 S20 @ 95/65 or 35/20 DB per Hand
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Toe Saddle Pose
1 Min. Supine Twist Pose / Side