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11
Sep

Wednesday 091218

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

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Skills Practice

Metcon (No Measure)

4 Sets of:

:30 Bike

Rest :10

:30 Low Bear Crawl

Rest :10

:30 Broad Jump (Land in Squat)

Rest :10

Conditioning

12 Min. Time Cap.

Take the bar from the floor.

Metcon (Time)

3 Rounds of:

400m Run

10 Shoulder to Overhead (185/125)

[Scale 1]:

3 Rounds of:

400m Run

10 S2O @ 135/95

[Scale 2]:

3 Rounds of:

200m to 400m Run

10 S20 @ 95/65 or 35/20 DB per Hand

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Toe Saddle Pose

1 Min. Supine Twist Pose / Side

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