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3
May

Friday 050418

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

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Skills Practice

Complete 2-3 Sets for Quality in 15 Minutes.

Metcon (No Measure)

2-3 Sets for Quality of:

1 Min. Spiderman Lunge

10 One Arm Dumbbell Overhead Squats / Side

20 Hanging L-Sit Flutter Kicks

10 Dumbbell Cross Body Deadlifts / Side

10 One Arm Dumbbell Rows / Side

10 Hindu Push-Ups

* You choose the weight. Go as heavy as good technique allows.

[Scale 1]:

:30 L-Sit Hold + 30 Flutter Kicks on Floor

No other changes

[Scale 2]:

:20 Hang Hold + 20 Flutter Kicks on the Floor.

Reduce reps to 8 instead of 10.

Regular Push Ups

Conditioning

10 Minute Time Cap.

Metcon (Time)

30-20-10 of:

Dumbbell Thrusters (35/25 per hand)

Toes to Bar

* Scale so it’s light and fast, avoid long rest sets.

[Scale 1]:

21-15-9 of:

Dumbbell Thrusters (35/25 per hand)

Toes to Bar

[Scale 2]:

21-15-9 of:

Dumbbell Thrusters (20/10 per hand)

Knee Tucks

ROMWOD & CHILL

Metcon (No Measure)

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Extended Arm Lizard (Right)

2 Mins. Extended Arm Lizard (Left)

1 Min. Saddle Eagle (Right)

1 Min. Saddle Eagle (Left)

1 Min. Standing Straddle

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