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10
Oct

Thursday 101118

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

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Skills Practice

Metcon (No Measure)

10 Mins. for Quality:

1 Seated Legless Rope Climb (10′)

1 Legless Rope Climb (15′)

1 Rope Climb (20′)

* Rest as needed between sets.

[Scale 1]:

10 to 15 Strict Weighted Chin Ups

10 to 15 Strict Knees to Elbow

[Scale 2]:

5 to 8 Strict Chin Ups, Rope Pull-Ups, or Barbell Pull-Ups

5 to 8 Toes to Bar, High Knee Tucks, Knee Tucks Hanging from Rope.

Conditioning

20 Min. Time Cap.

Metcon (Time)

4 Rounds of:

25 Calorie Row

25 Burpees

[Scale 1]:

Reduce reps to 20.

[Scale 2]:

Reduce reps to 15.

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Pigeon Pose / Side

1 Min. Twisted Lizard Pose / Side

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