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18
Nov

Monday 111918

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:30 Max Height Wall Balls (20/14)

Rest :10

:30 Dead Bug Hold

Rest :10

:30 Overhead Kneel to Stand (20/14)

Rest :10

:30 Superman Hold

Rest :10

[Scaling]:

Choose a weight that allows you to move without stopping for :30 of work. Hold the wall ball overhead for the knee to stand.

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Min. AMRAP of:

25 Calorie Row

25 Hip Extensions

25 GHD Sit-Ups

[Scale 1]:

20 Min. AMRAP of:

25 Calorie Row

25 Good Mornings (45/35)

25 V- or Tuck-Ups

[Scale 2]:

20 Min. AMRAP of:

15 Calorie Row

15 Bulgarian Goat Sack Swings (35/26)

15 Weighted Sit-Ups (20/14)

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. Supine Twist / Side

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