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20
May

Monday 052118

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

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Skills Practice

Metcon (AMRAP – Reps)

For Quality,

3 Sets of:

:45 Half Kneeling KB Windmill Press (Right)

:45 Half Kneeling KB Windmill Press (Right)

:45 Inverted Shoulder Taps

:45 Hanging Hip Touches

* You choose the KB weight.

[Scale 1]:

Foot Elevated Shoulder Taps (Boxes, Plates, etc..)

Pull-Up Bar Traverse

[Scale 2]:

Slow & Controlled Shoulder Taps

Accumulate time hanging

Conditioning

15 Minute Time Cap.

AGQ Workout 2 (Time)

4 Rounds of:

25 Chest to Bar Pull-Ups

5 Cleans (245/170)

[Scale 1]:

4 Rounds of:

25 Pull-Ups

5 Cleans (155/105)

[Scale 2]:

4 Rounds of:

15 Ring Rows

5 Cleans (95/65)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Puppy Dog Pose

1 Min. Twisted Cross Pose (Right)

1 Min. Twisted Cross Pose (Left)

1 Min. Thread The Needle (Right)

1 Min. Thread The Needle (Left)

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