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6
Oct

Sunday 100712

Link of the Day albany fitness

This Week's Mobility

 

Warm-Up:

15 Minutes Practicing Getting Inverted:

-Tripods

-Frogstands

-Headstands

-Handstands

-Hand-Walking

 

WOD:

I. For Time:

7 Rounds:

5 Power Cleans (175/115)

5 Paralette Handstand Pushups

II. 250 Double-Unders

*Scaling options will be provided for all athletes by the coaches in class

 

Competitors:

For more guidance, please email kevin.houston@albanycrossfit.com

 

Endurance:

Long Interval: 3 x 1200m

*Rest 3:00, holds splits within 3-5 seconds

Short Interval: 3x (100m + 200m + 400m)

Tempo/Trial 2 x 2 miles

*Rest 5:00 between, hold 2M splits within 0:15-0:20

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