Call Us: (518) 459.4444

4
Jul

Thursday 070518

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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

3 Rounds of:

:30 Squat Hold

:10 Rest

:30 Overhead Squats (PVC or Bar)

:10 Rest

:30 Sit-Ups

:10 Rest

:30 Good Mornings (PVC or Bar)

:10 Rest

:30 Pull-Ups

:10 Rest

:30 Ring Dips

:10 Rest

[Scaling]:

Barbell Pull-Ups

Matador Dips or Push-Ups

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

5 Chest to Bar Pull-Ups

10 Wall Balls (20/14)

15 Kettlebell Swings (53/35)

[Scale 1]:

Pull-Ups

Wall Balls (14/10)

Kettlebell Swings (45/30)

[Scale 2]:

Ring Rows

Wall Balls (10/8)

Russian Kettlebell Swings (35/26)

Recovery

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Fragon Pose / Side

1 Min. Eagle Pose / Side

Leave a Reply