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15
Jun

Saturday 061618

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

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Skills Practice

Metcon (Distance)

Partner Relay!

7 Minutes to accumulate Distance in the Handstand Walk.

* Switch every 25 ft, Partner 1 Handstand Walks while Partner 2 performs Air Squats.

[Scale 1]:

Handstand Walk Attempts

[Scale 2]:

Partner Wheelbarrow Walks

* Switch partner walking on hands every 25′, Perform 10 Air Squats after every 25′ Wheelbarrow Walk

Conditioning

25 Minute Time Cap.

Metcon (Time)

4 Rounds of:

200m Run (Together)

25 Syncronized Chest to Bar Pull-Ups

20 Dumbbell Clean & Push Presses (50/35 per hand)

* Run within arms reach of your partner, communicate on the pull-ups, divide work equally on Dumbbell Clean & Push Presses.

[Scale 1]:

4 Rounds of:

200m Run (Together)

25 Syncronized Pull-Ups

20 Dumbbell Clean & Push Presses (40/30 per hand)

[Scale 2]:

4 Rounds of:

200m Run (Together)

40 Ring Rows (20 Each)

20 Dumbbell Clean & Push Presses (25/15 per hand)

Recovery

2 Minutes per Side.

Couch Stretch (No Measure)

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