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29
May

Wednesday 053018

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

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Skills Practice

Metcon (Weight)

3 Sets of:

:30 Cross Body Deadlift (Right)

:30 Cross Body Deadlift (Left)

:30 One Arm Farmers Carry (Right)

:30 One Arm Farmers Carry (Left)

* You choose the weight.

Conditioning

25 Minute Time Cap.

5k Run (Time)

Max Effort 5k Run
[Scale 1]:

No Change

[Scale 2]:

3,000m or Max Distance in 20 minutes.

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Extended Arm Lizard Pose (Right)

1 Min. Twisted Cross Pose (Left)

2 Mins. Extended Arm Lizard Pose (Left)

1 Min. Twisted Cross Pose (Right)

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