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3
Apr

Wednesday 040418

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

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Strength

Metcon (No Measure)

10 Minute AMRAP for Quality:

10 Side Lying Leg Lifts / Side

3 Three Way Dumbbell Lunges / Side

10 Lateral Step Ups / Side

* Perform the side lying leg raises with your body up against the wall (heels, hips, shoulders, head all touching the wall.

For the lunges, choose a weight that is challenging, but allows for good technique.

3 Way Lunge = Lunge forward + Lateral Lunge + Reverse Lunge. Hold the dumbbell goblet style.

For the lateral step ups, use a ballistic block or stacked plates.

Conditioning

20 Minute Time Cap.

Row instead of Run if the weather is bad.

Metcon (Time)

5 Rounds of:

400m Run

15 Thrusters (95/65)

[Scale 1]:

5 Rounds of:

400m Run

15 Thrusters (75/55)

[Scale 2]:

4 Rounds of:

400m Run

10 Thrusters (45/35)

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