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21
Oct

Monday 102218

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

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Skills Practice

Metcon (No Measure)

4 Rounds of:

:15 Hollow Hold

:15 Prisoner Superman Hold (arms behind head)

:30 Hollow Rock

:30 Superman Rock (arms straight)

[Scaling]:

Scale positions by tucking knees to chest and lowering arms as needed.

Conditioning

15 Min. Time Cap.

Metcon (Time)

5 Rounds of:

50 Double Unders

50′ One-Arm Overhead Lunge (50/35)

* Switch arms after 25′.

[Scale 1]:

5 Rounds of:

25 Double Unders

50′ One-Arm Overhead Lunge (35/20)

[Scale 2]:

5 Rounds of:

50 Single Unders

50′ One-Arm Overhead Lunge (20/12)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Double Pigeon Pose

2 Mins. Down Dog Pose

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