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2
Aug

Friday 080318

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

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Skills Practice

Metcon (No Measure)

On the Minute x 10:

ODD: 10-15 Ring Dips

EVEN: 10-20 Kettlebell Swings (53/35)

[Scale 1]:

On the Minute x 10:

ODD: 8-12 Matador Dips

EVEN: 10-20 Kettlebell Swings (45/30)

[Scale 2]:

On the Minute x 10:

ODD: 8-12 Scaled Ring Dips or Ring Push Ups

EVEN: 8-12 Kettlebell Swings (35/26)

Conditioning

15 Minute Time Cap.

Metcon (Time)

5 Rounds of:

20 GHD Sit-Ups

3 Rope Climbs (15’)

[Scale 1]:

5 Rounds of:

20 V- or Tuck Ups

3 Rope Climbs (10-15’)

*1 Legless, 2 with Legs

[Scale 1]:

5 Rounds of:

20 AB Mat Sit-Ups

3 Rope Get-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Child’s Pose

1 Min. Supine Twist Pose / Side

3 Sets of:

:10 Wrist Stretch Pose (Both Sides Together)

* Hold for :10 in the lean forward, then ease off and rest for :10.

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