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8
Nov

Friday 110918

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:30 Weighted Windmill (Right)

Rest :15

:30 Weighted Windmill (Left)

Rest :15

1 Min. Handstand Walk

Rest :15

1 Min. Banded Gunslinger Walk*

Rest :15

* Gunslinger Walk from the rig to hall. Walk backwards when you reach the hall.

[Scaling]:

You choose the Windmill weight.

Wall Walks or High Butt Bear Crawls

Conditioning

20 Min. Time Cap.

Metcon (Time)

4 Rounds of:

800m Bike

650′ Farmers Carry (50/35 per hand)

[Scale 1]:

4 Rounds of:

800m Bike

650′ Farmers Carry (30/20 per hand)

[Scale 2]:

3 Rounds of:

600m Bike

350′ Farmer’s Carry (25/15 per hand)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

Wrist Stretch Pose – 3 Sets of – :10 On/:10 Off

1 Min. Twisted Cross Pose / Side

1 Min. Low Dragon Pose / Side

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