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5
Aug

Monday 080618

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

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Strength

20 minutes to build to a Heavy 3, 2, and 1 rep in the Bench Press.

A: Bench Press (Heavy 3)

B: Bench Press (Heavy 2)

C: Bench Press (Heavy 1)

Conditioning

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

50 Double Unders

10 Overhead Squats (135/95)

[Scale 1]:

7 Minute AMRAP of:

25 Double Unders

10 Overhead Squats (115/75)

[Scale 2]:

7 Minute AMRAP of:

25 Single Unders

10 Overhead Squats (65/45)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Double Pigeon Pose / Side

* Scale to regular pigeon or seated cross shin pose

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