Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) Tabata (:20 On, :10 Off x 12) KB Front Rack Lunge Hold (Right) Russian Kettlebell Swings KB Front Rack Lunge Hold (Left) Kettlebell Swings * Back knee cannot be on the floor for the hold. You choose the weights. [Scaling]: Scale the KB hold to a staggered stance instead of a full lunge. Conditioning 30 Minute Time Cap. Metcon (Time) 2,000m Row 1 Mile Run 2,000m Row [Scale 1]: 1,500m Row 1,200m Run 1,500m Row [Scale 2]: 1,200m Row 800m Run 1,200m Row Recovery 2 Minutes / Side LAX Ball Foot Smash (No Measure)
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