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22
May

Wednesday 052318

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

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Skills Practice

Complete On The Minute x 10.

After the sprint, rest the remainder of the minute.

Metcon (10 Rounds for time)

10 Rounds, each for time of:

5-10-15 Yard Shuttle Sprints.

Each sprint is yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).

* Rest as needed between rounds, record time for each sprint.

[Scale 1]:

No Change

[Scale 2]:

7 Rounds, each for time of:

5-10-15 yard shuttle sprint.

Conditioning

Metcon (AMRAP – Reps)

5 Minute AMRAP of:

9 Handstand Push-Ups*

6 Burpees

3 Snatches (165/115)

* Open Standards on RX HSPU.

[Scale 1]:

5 Minute AMRAP of:

6 Handstand Push-Ups (1-2 AB Mats if needed)

4 Burpees

2 Snatches (135/95)

[Scale 2]:

5 Minute AMRAP of:

6 Dumbbell Push Press (35/20)

4 Burpees

2 Alternating DB Snatches (35/20)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Standing Straddle Pose

1 Min. Single Leg Forward Fold Pose (Right)

1 Min. Single Leg Forward Fold Pose (Left)

1 Min. Pigeon Pose (Right)

1 Min. Pigeon Pose (Left)

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