Call Us: (518) 459.4444

13
May

Monday 051418

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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

For Quality,

15 Minute AMRAP:

:30 KB Front Rack Hold

10 Double KB Overhead Squat

10 Sit-Ups

10 Double KB Russian Swing

10 Chin Ups

10 Ring Dips

* You choose the weight.

[Scale 1]:

Reduce reps to 6-8 for each movement so they can be done unbroken.

Matador Dips

[Scale 2]:

3 Sets of:

:30 KB Front Rack Hold

10 PVC OHS

10 Sit-Ups

10 Russian KB Swing

10 Supine Ring Row

10 Push Ups

Conditioning

10 Minute Time Cap.

Metcon (Time)

21-15-9 of:

Overhead Squats (115/80)

Toes to Bar

[Scale 1]:

15-12-9 of:

Overhead Squats (95/65)

Toes to Bar

[Scale 2]:

15-12-9 of:

Overhead Squats (45/35)

Straight Leg Raises or Knee Tucks

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Low Dragon (Right)

1 Min. Low Dragon (Left)

1 Min. Pigeon Pose (Right)

1 Min. Pigeon Pose (Left)

1 Min. Twisted Cross Pose (Right)

1 Min. Twisted Cross Pose (Left)

Leave a Reply