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3
Nov

Sunday 110418

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

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Skills Practice

Metcon (No Measure)

3 Rounds of:

:30 Bird Dogs

:30 Hanging L-Sit

1 Min. Superman Rock

1 Min. Hollow Rock

[Scaling]:

Knee Tucked or Regular Hang

Superman Raises or :30 Hold + :30 Raises

Hollow Raises or :30 Hold + :30 Raises

Conditioning

Hope (3 Rounds for reps)

3 Rounds:

1 Min. of: Burpees

1 Min. of: Power Snatches (75/55)

1 Min. of: Box Jumps (24/20)

1 Min. of: Thrusters (75/55)

1 Min. of: Chest to Bar Pull Ups

Rest 1 Min.

[Scale 1]:

Barbell (65/45)

Pull Ups

[Scale 2]:

Barbell (55/35)

Box Jumps (20/12)

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Puppy Dog Pose

1 Min. Seated Forward Fold Pose / Side

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