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4
Dec

Tuesday 120517

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

Skills Practice

Rowling (No Measure)

5 Frames

– The goal is to stop exactly at 100m.

– Full strokes only.

– Once you stop you may not row again.

– A body weight movement is designated after each Frame.

– A strike on the last frame allows you to row again and replace a low score.

– High score wins

Workout of the Day

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off),

8 Rounds of each exercise.

Back Squat (95/65)

* Rest 1 Minute

L-Sit (Parallettes)

* Rest 1 Minute

Ring Rows

* Rest 1 Minute

Handstand Hold

* Rest 1 Minute

Calorie Row

* For the L-Sit and Handstand Holds, count each second held as a rep. Handstand Holds are done free style away from the wall. For the Ring Rows, shoulders are under the pull up bar, body in a rigid plank, top of rings set to hip height.

[Scale 1]:

Back Squat (65/45)

L-Sit (Alternate one leg tucked, the other extended)

Ring Row – Scale positioning.

Handstands – Against Wall, practice / alternate moving one let away from the wall.

Row – No Change

[Scale 2]:

Goblet Squats (35/26)

Knee Tuck Hold on Boxes

Ring Row – Scale Positioning

Pike Hold on Box

Row – No Change

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