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30
Oct

Wednesday 103118

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

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Skills Practice

Metcon (No Measure)

10 Mins. for Quality of:

50′ Bottoms Up KB Carry

16 Goblet Tall Kneel to Stand

50′ Bottoms Up KB Carry

16 Kettlebell Deadbug

* Choose 1 very light KB and one heavy KB. Use the light KB for the overhead carry, switch working arm after 25′. Use the heavy KB for the other two exercises.

Conditioning

15 Min. Time Cap.

Metcon (Time)

21 Back Squats (225/155)

42 GHD Sit-Ups

15 Back Squats (225/155)

30 GHD Sit-Ups

9 Back Squats (225/155)

18 GHD Sit-Ups

[Scale 1]:

21-15-9 of:

Back Squats (185/125)

GHD Sit-Ups

[Scale 2]:

15 Back Squats (95/65)

30 V-, Tuck, or AB Mat Sit-Ups

12 Back Squats (95/65)

24 V-, Tuck, or AB Mat Sit-Ups

9 Back Squats (95/65)

18 V-, Tuck, or AB Mat Sit-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Seal [Sphinx] Pose

1 Min. Supine Twist Pose / Side

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