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23
Oct

Wednesday 102418

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

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Skills Practice

Metcon (No Measure)

3 Sets for Quality of:

:45 Double Weighted Bear Crawl

Rest :15

:45 Band Resisted Deadugs

Rest :15

:45 Nose to Wall Handstand Hold

Rest :15

:45 Single Leg Glute March

Rest :15

[Scaling]:

You choose the weight. Scale height walked up the wall.

* Use a pair of heavy dumbbells.

Strength

Deadlift + Hang Clean and Jerk Complex

1 Deadlift +

1 Hang Clean +

1 Hang Clean +

1 Jerk

* Complete all lifts without dropping the barbell, go heavy!

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Child Pose

1 Min. Thread the Needle / Side

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