Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets for Quality of:
:45 Double Weighted Bear Crawl
Rest :15
:45 Band Resisted Deadugs
Rest :15
:45 Nose to Wall Handstand Hold
Rest :15
:45 Single Leg Glute March
Rest :15
[Scaling]:
You choose the weight. Scale height walked up the wall.
* Use a pair of heavy dumbbells.
Strength
Deadlift + Hang Clean and Jerk Complex
1 Deadlift +
1 Hang Clean +
1 Hang Clean +
1 Jerk
* Complete all lifts without dropping the barbell, go heavy!
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Child Pose
1 Min. Thread the Needle / Side