Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
10 Mins. for Quality of:
50′ Bottoms Up KB Carry
16 Goblet Tall Kneel to Stand
50′ Bottoms Up KB Carry
16 Kettlebell Deadbug
* Choose 1 very light KB and one heavy KB. Use the light KB for the overhead carry, switch working arm after 25′. Use the heavy KB for the other two exercises.
Conditioning
15 Min. Time Cap.
Metcon (Time)
21 Back Squats (225/155)
42 GHD Sit-Ups
15 Back Squats (225/155)
30 GHD Sit-Ups
9 Back Squats (225/155)
18 GHD Sit-Ups
[Scale 1]:
21-15-9 of:
Back Squats (185/125)
GHD Sit-Ups
[Scale 2]:
15 Back Squats (95/65)
30 V-, Tuck, or AB Mat Sit-Ups
12 Back Squats (95/65)
24 V-, Tuck, or AB Mat Sit-Ups
9 Back Squats (95/65)
18 V-, Tuck, or AB Mat Sit-Ups
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Seal [Sphinx] Pose
1 Min. Supine Twist Pose / Side