Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Metcon (No Measure)
3 Rounds of:
:30 Dumbbell Upright Row
:30 Turkish Get-Up Sit-Up (Right)
:30 Turkish Get-Up Sit-Up (Left)
:30 Cossack Squats
* 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.
Power Snatches (75/55)
Toes to Bar
Straight Leg Raises
Power Snatches (45/35)
ROMWOD & CHILL
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