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13
Nov

Wednesday 111418

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:45 Turkish Get Up Sit-Ups

Rest :15

:45 Turkish Get Up Sit-Ups*

Rest :15

:45 Alternating Pistols

* Slow and controlled.

[Scaling]:

You choose the weight.

Scaled Pistols

Conditioning

Metcon (AMRAP – Reps)

3 Rounds of:

2 Mins. Rope Climbs (15’)

2 Mins. Turkish Get-Ups (50/35 Dumbbell)

Rest 2 Mins.

* Record individual reps for each movement in comments.

[Scale 1]:

10’ Rope Climb

Dumbbell (40/30 Dumbbell)

[Scale 2]:

Rope Get Ups, Strict Pull-Ups, Kneeling Barbell Pull-Ups

Turkish Get-Ups (15/10 Dumbbell)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Standing Straddle

1 Min. Eagle Pose / Side

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