Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets of:
:30 Dumbbell Side Plank (Right)
Rest :15
:30 Dumbbell Side Plank (Left)
Rest :15
:30 Broad Jumps (Land in Squat)
Rest :15
* Side Planks: Support yourself on one forearm and hold a dumbbell in the other. The dumbbell should be held at arms length toward the ceiling. You choose the weight.
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 Min. AMRAP of:
10 Strict Knees to Elbow
3 Wall Walks
[Scale 1]:
20 Min. AMRAP of:
7 Strict Knees to Elbow
2 Wall Walks
[Scale 2]:
20 Min. AMRAP of:
10 Knee Tucks
1 Wall Walk
50′ High Butt Bear Crawl
* 25′ is 1 rep.
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross / Side
1 Min. Lizard Pose / Side