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

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Skills Practice

Metcon (No Measure)

4 Sets of:

:30 Wall Walks

Rest :15

:30 Goblet Kneel To Stand*

Rest :15

[Scaling]:

You choose the KB weight.

Conditioning

20 Min. Time Cap.

Metcon (Time)

21 Deadlifts (225/155)

400m Run

18 Deadlifts

400m Run

15 Deadlifts

400m Run

12 Deadlifts

400m Run

[Scale 1]:

Deadlift (185/125)

[Scale 2]:

15 Deadlifts (135/95)

400m Run

12 Deadlifts

400m Run

9 Deadlifts

400m Run

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

1 Min. Supine Twist Pose / Side