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17
Apr

Wednesday 041818

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

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Skills Practice

Metcon (AMRAP – Reps)

On the Minute for Quality x 9

Min. 1: Sprinter Sit Ups

Min. 2: Power Skips*

Min. 3: Lateral Step Ups (Ballistic Block)

* Focus on a powerful jump up instead of forward on the power skips – opposite limbs in the air.

Record total sit ups.

Conditioning

15 Minute Time Cap.

Metcon (Time)

4 Rounds of:

15 Box Jumps (36/30)

400m Run*

*If unable to run (weather), perform 90 seconds of max effort distance on the bike. Scale 2 scale to shuttle sprints.

[Scale 1]:

4 Rounds of:

15 Box Jumps (30/24)

400m Run or 90 Second Bike

[Scale 2]:

4 Rounds of:

15 Box Jumps (20/12)

50’ Shuttle Sprints*

*Rig to hall and back = 50’ – Complete 50’ x 13

Recovery

Metcon (No Measure)

1 Min. Foam Roll Calves

:30 Split Stance Calf Raise / Side

1 Min. Foam Roll Hamstring

1 Min. Self Rebounding

1 Min. Foam Roll Quads

:30 Split Stance Calf Raise / Side

1 Min. Foam Roll Calves

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