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7
Aug

Wednesday 080818

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

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Conditioning

20 Minute Time Cap.

Skills Practice

Metcon (No Measure)

Tabata Timer,

(:20 On, :10 Off x 12)

Burpees to Target

Double KB Fr. Lunge Hold (Right)

Hanging Hip Touches

Double KB Fr. Lunge Hold (Left)

* You choose the weight. Back knee must be off floor.

[Scaling]:

Scale the hip touches with pull-up bar traverse, Hanging barbell hip touches, or a regular hang.

Metcon (Time)

3 Rounds of:

10 DB Power Snatch (Left)

10 One-Arm DB Overhead Squat (Left)

10 L-Sit Pull-Ups

10 DB Power Snatch (Right)

10 One-Arm DB Overhead Squat (Right)

10 L-Sit Pull-Ups

Dumbbell Weight: (55/40)

[Scale 1]:

Dumbbell Weight (35/20)

Regular Pull-Ups

[Scale 2]:

Reduce the reps on the dumbbell to 5, but keep barbell pull-ups to 10.

Dumbbell Weight: (20/10)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Thread the Needle Pose / Side

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