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29
Apr

Monday 043018

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

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Skills Practice

Metcon (AMRAP – Reps)

10 Minutes for Quality:

6 KB Half Kneeling Clean & Windmill Press / Side*

1 Rope Climb (20′)

* You choose the weight. Record total rope climbs.

[Scale 1]:

15′ Rope Climbs

[Scale 2]:

6 KB Half Kneeling Windmill Press (No Clean) / Side

10′ Rope Climbs or 3-5 Get-Ups

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Pull-Ups

10 Sumo Deadlift High Pulls (95/65)

* Choose scaling that allows you to cycle quickly between exercises and go unbroken early on.

[Scale 1]:

10 Minute AMRAP of:

8 Pull-Ups

8 Sumo Deadlift High Pulls (75/55)

[Scale 2]:

10 Minute AMRAP of:

6 Pull-Ups

6 Kettlebell Sumo Deadlift High Pulls (53/35)

Recovery

Metcon (No Measure)

2 Sets of:

:30 Lax Ball Forearm Roll (Right)

:30 Lax Ball Forearm Roll (Left)

:30 Seated Forearm Stretch

Then,

Foam Roll:

1 Min. Biceps / Side

1 Min. Lower Back / Side

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