Call Us: (518) 459.4444

16
Sep

Monday 091718

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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

1 Min. Handstand Walk

1 Min. Prisoner Superman Hold

1 Min. Handstand Walk

3 Min. Calorie Row

1 Min. Handstand Walk

1 Min. Prisoner Superman Hold

1 Min. Handstand Walk

[Scaling]:

HS Walk Attempts, High Hips Bear Crawls, Inverted Shoulder Taps.

Conditioning

Metcon (AMRAP – Reps)

5-2 Min. Rounds of:

10 Burpees

200m Sprint

MAX Burpees

* Rest 3 Mins. Between Rounds. Score is total burpees in the MAX set.

[Scale 1]:

5 Burpees

200m Sprint

MAX Burpees

[Scale 2]:

5 Burpees

100m Sprint

MAX Burpees

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Eagle Pose / Side

1 Min. Thread the Needle Pose / Side

Leave a Reply