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Thursday 082015


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

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Warm-Up

Metcon (No Measure)

5 Rounds of:

5 Sit Ups to Pike (Hold Pike for :3 each rep)

5 Bird Dog / Side (:3 Hold each rep)

NOTE: Move Slowly Through The Repetitions And Maintain As Much Movement Control As Possible At All Time.

Workout of the Day

* 30 Minute Time Cap

Complete Skill A.) then move on to Skill B.)

[Scaling Suggestions]:

[Scale 1]:

Tire Flips 5 x 5

* Find a challenging weight and keep it for all sets.

[Scale 2]:

Tire Flips 5 x 5

* Find a challenging weight and keep it for all sets, nix the jumping in and out. Focus on technique.

A.): Metcon (No Measure)

Sledgehammer Strikes

2 x 10 / Side

* Strike a tire…and ONLY a tire…

B.): Metcon (Weight)

Tire Flips

5 x 5, Climbing

* Hop in and out of the tire each rep.

* Rest 2 Minutes between working sets.

Mobility

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 1 x 20 per side in each of the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves

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