Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Rounds of:
:30 Strict Chin-Ups
Rest :15
:30 Seated Dumbbell Strict Press (35/20 per hand)
Rest :15
:30 Calorie Row
Rest :15
:30 L-Sit Hold
Rest :15
[Scaling]:
Supine Grip Ring Rows
Weight (30/15) or (25/12)
Knee Tucked Hold or Regular Active Hang
Conditioning
12 Min. Time Cap
Gut Buster (Time)
150 AB Mat Sit-Ups
1,000m Row
150 AB Mat Sit-Ups
[Scale 1]:
100 AB Mat Sit-Ups
1,000m Row
100 AB Mat Sit-Ups
[Scale 2]:
50 AB Mat Sit-Ups
1,000m Row
50 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