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1
Nov

Friday 110218

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:40 KB Halo (Change directions each rep).

Rest :20

:40 Russian KB Swings

Rest :20

:40 Goblet Lateral Band Walk (Left)

Rest :20

:40 Goblet Lateral Band Walk (Right)

Rest :20

[Scaling]:

You choose the KB Weight.

Conditioning

Metcon (3 Rounds for reps)

3 Rounds, for Max Reps:

:30 Power Cleans (155/105)

Rest :30

:25 Power Cleans (155/105)

Rest :35

:20 Power Cleans (155/105)

Rest :40

:15 Power Cleans (155/105)

Rest :45

:10 Power Cleans (155/105)

Rest :50

[Scale 1]:

Power Cleans (115/80)

[Scale 2]:

Hang Power Cleans (65/45)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Bound Angle Pose

1 Min. Twisted Lizard Pose / Side

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