Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Metcon (No Measure)
3 Rounds of:
:30 Kettlebell Swings
:30 Hollow Rocks
:30 Superman Rocks
:30 Wall Walks
You choose the weight.
Hollow and Superman Raises or Holds
Metcon (AMRAP – Rounds and Reps)
25 Min. AMRAP of:
Reduce the volume of Push-Ups (10 to 15 reps). Segmented Push-Ups
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Thread the Needle Pose / Side