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12
May

Sunday 051318

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

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Skills Practice

A: Coach led rowing technique and drills.

B: Take 3-5 attempts to test your 100m Row. Record the best one.

100m Row World Records (in Seconds):

Lightweight Women (136 lbs. & Under) – 17.6 (1:28.0 Split)

Heavyweight Women (Above 136 lbs.) – 15.7 (1:18.5 Split)

Lightweight Men (165 lbs. & Under) – 14.4 (1:12.0 Split)

Heavyweight Men (Above 165 lbs.) – 12.8 (1:04.0 Split)

A: Rowing Technique (No Measure)

B: 100m Row (Time)

100m Row

Conditioning

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
[Scale 1]:

20 Minute AMRAP of:

400m Run

Max Rep Chin-Ups

[Scale 2]:

20 Minute AMRAP of:

200m Run

Max Rep Supine Grip Ring Rows

ROMWOD & CHILL

Metcon (No Measure)

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Seated Cross Shin Pose (Right)

1 Min. Seated Cross Shin Pose (Left)

1 Min. Basic Thread The Needle Pose (Right)

1 Min. Basic Thread The Needle Pose (Left)

2 Mins. Standing Straddle

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