Wednesday 122618

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

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Skills Practice

Metcon (No Measure)

3 Rounds of:

:30 Dumbbell Upright Row

Rest :10

:30 Turkish Get-Up Sit-Up (Right)

Rest :10

:30 Turkish Get-Up Sit-Up (Left)

Rest :10

:30 Cossack Squats

Rest :10

* Use two dumbbells for the upright rows and one of them for the TGU Sit-Ups. Cossack Squats are not done with weight, but you can if you want (hold the DB goblet style). Hold the rig or reduce the range of motion to scale.


20 Min. Time Cap.

Metcon (Time)

18-15-12-9-6-3 of:

Thrusters (75/55)

Power Snatches (75/55)

Toes to Bar

[Scale 1]:

Weight (55/45)

Straight Leg Raises

[Scale 2]:

15-12-9-6-3 of:

Thrusters (45/35)

Power Snatches (45/35)

Knee Tucks


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Bound Angle Pose

1 Min. Archer Pose / Side

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