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8
May

Wednesday 050918

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

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Skills Practice

Metcon (Time)

10 Minutes for Quality:

100′ KB Front Rack Carry*

MAX Effort Handstand HOLD

MAX Effort Ring L-Sit

* You choose the weight on the carry.

* Record the total accumulated time on the holds.

[Scale 1]:

100′ KB Front Rack Carry

MAX Effort Headstand Hold (out on floor).

MAX Effort Ring Knee Tuck Hold

[Scale 2]:

50′ KB Front Rack Carry

MAX Effort Tripod Hold

MAX Effort Ring Support or Ring Push-Up Hold

Conditioning

18 Minute Time Cap.

Metcon (Time)

100 Kettlebell Swings (70/53)

100 Burpees

100 Knees To Elbow

* The reps can be broken into any amount of sets and reps.

Example:

20 Rounds of: 5/5/5

10 Rounds of: 10/10/10

5 Rounds of: 20/20/20

2 Rounds of: 50/50/50

[Scale 1]:

100 Kettlebell Swings (53/35)

100 Burpees

100 Toes to Bar

[Scale 2]:

75 Goat Sack Swings (35/26)

75 Squat Thrust

75 Straight Leg Raises

ROMWOD & CHILL

Metcon (No Measure)

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Child Pose (Shoulder Variation)

1 Min. Supine Extended Leg Twist Pose (Right)

1 Min. Supine Extended Leg Twist Pose (Left)

2 Mins. Puppy Dog Pose

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