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20
Sep

Friday 092118

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

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Skills Practice

Metcon (No Measure)

4 Sets of:

:30 Wall Dead Bugs

Rest :15

:30 Bottoms Up Kettlebell Squats

Rest :15

* Switch arms each round for the KB Squats.

[Scaling]:

Use 1 KB – you choose the weight.

Conditioning

Metcon (AMRAP – Reps)

5-2 Min. Rounds of:

10 Thrusters (95/65)

200m Row

MAX Thrusters (95/65)

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

[Scale 1]:

Thruster (75/55)

[Scale 2]:

7 Thrusters (45/35)

150m Row

MAX Thrusters (45/35)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Bound Angle Pose

1 Min. Twisted Cross Pose / Side

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