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31
Jul

Wednesday 080118

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:30 Contralateral Inchworms

:15 Rest

:30 Chin Over the Bar Hold

(Chin Up Grip)

:15 Rest

:30 Wall Sit (Arms Overhead)

:15 Rest

[Scaling]:

Inchworms – No Change

Barbell COB Hold*

Wall Sit (Arms held in front)

* Do not use 15 or 25 .lb barbells for the holds.

Conditioning

20 Minute Time Cap.

Metcon (Time)

100’ Handstand Walk

9 Squat Cleans (185/135)

75’ Handstand Walk

12 Squat Cleans (185/135)

50’ Handstand Walk

15 Squat Cleans (185/135)

25’ Handstand Walk

[Scale 1]:

50-50-25-25’ Handstand Walks

Squat Cleans (155/105)

[Scale 2]:

8 Wall Walks

9 Squat Cleans (95/65)

6 Wall Walks

12 Squat Cleans (95/65)

4 Wall Walks

15 Squat Cleans (95/65)

2 Wall Walks

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

1 Min. Half Saddle Pose / Side

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