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28
Apr

Sunday 042918

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

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Skills Practice

Complete within 15 Minutes.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Conditioning

20 Minute Time Cap.

Retest from: 08/14/17

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
[Scale 1]:

5 Rounds of:

400m Run

15 Overhead Squats (75/55)

[Scale 2]:

5 Rounds of:

200m Run

12 Alternating Overhead Lunges *

* Use a weight that allows for 12 total unbroken reps with locked out arms.

Recovery

Metcon (No Measure)

:30 Double Lax Ball Trap Smash

:30 Downward / Upward Dog

:30 Double Lax Ball Trap Smash

1 Min. Lax Pec Smash (Right)

1 Min. Lax Pec Smash (Left

:30 Double Lax Ball Trap Smash

:30 Downward / Upward Dog

:30 Double Lax Ball Trap Smash

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