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31
Oct

Thursday 110118

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

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Skills Practice

Metcon (No Measure)

8 Mins. for Quality:

:10 Chin Over Bar Hold

:20 Handstand Hold

:30 Double KB Fr. Squat Hold

50’ Handstand Walk

[Scaling]:

Active Hang or Chin Over Barbell

Wall Walk to HS Hold

You pick the weight

Shoulder taps, lateral wall walks, bear crawls, around the worlds.

Conditioning

25 Min. Time Cap.

Re-Test from 3.11.18

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
[Scale 1]:

75% Bodyweight Bench Press

Pull-Ups

[Scale 2]:

5 Rounds of:

15 Dumbbell Bench Press (50/35 per hand)

15 Barbell Pull-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread The Needle Pose / Side

1 Min. Twisted Cross Pose / Side

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