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2
May

Thursday 050318

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

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Skills Practice

12 Minutes to build to a max height for 3 reps.

Record height in inches.

Seated Box Jump (Distance)

Conditioning

12 Minute Time Cap.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
15-12-9 of:

Cleans (115/75)

Matador Dips

[Scale 2]:

15-12-9 of:

Dumbbell Cleans (40/25)

Push-Ups *

* For the Push-Ups, hold onto the handles and lower your chest all the way to the floor each rep.

ROMWOD & CHILL

Metcon (No Measure)

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Child’s Pose w/ Shoulders

3 Slow Wrist Stretches with Breathing

2 Mins. Spinx (Scaled) or Seal Pose (Harder)

1 Min. Twisted Cross Pose (Right)

1 Min. Twisted Cross Pose (Left)

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