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22
Sep

Sunday 092318

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:20 Goblet Squat Hold

Rest :10

:20 Goblet Squats

Rest :10

:20 Hollow Rocks

Rest :10

:20 Superman Rocks

Rest :10

:20 Knees to Elbow

Rest :10

:20 Push-Ups

Rest :10

[Scaling]:

You choose the KB weight. Hollow Raises. Superman Raises. High Knee Tucks. Segmented Push-Ups.

Conditioning

15 Min. Time Cap.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
[Scale 1]:

3 Rounds of:

400m Run

21 Kettlebell Swings (45/30)

* Pull Ups

Choose a number of pull-ups that allows for no more than 2 sets.

[Scale 2]:

3 Rounds of:

400m Run

15 Kettlebell Swings (35/26)

12 Barbell Pull-Upd

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Twisted Lizard Pose / Side

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