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18
Oct

Friday 101918

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

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Skills Practice

Metcon (No Measure)

10 Minutes for Quality:

:30 Handstand Hold

:30 Squat Hold

:30 Ring L-Sit Hold

:30 Chin Over the Bar Hold

[Scaling]:

Reduce holds to :20 where needed. Wall Walk to Handstand, Ring or Matador Support, Barbell Chin Over the Bar Hold.

Conditioning

Metcon (AMRAP – Reps)

7 Min. AMRAP of:

20 Squat Cleans (135/95)

20 Squat Cleans (185/125)

20 Squat Cleans (255/155)

[Scale 1]:

Weights,

(95/65)

(135/95)

(155/105)

[Scale 2]:

Weights,

(65/45)

(75/55)

(95/65)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Seal [Sphinx] Pose

2 Mins. Frog Pose

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