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25
Nov

Monday 112618

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

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Skills Practice

Metcon (Distance)

10 Rounds of:

1 Min. Max Distance Row

Rest :30

Goal: Work to complete 250m or more per round. Record total on Rowing Challenge Sheet.

Conditioning

10 Min. Time Cap

Metcon (Time)

15-12-9 of:

Thrusters (135/95)

Muscle Ups

[Scale 1]:

12-9-6 of:

Thrusters (115/75)

Muscle Ups

-or-

Chest / Chin Over Bar Pull-Ups

Ring / Matador Dips

[Scale 2]:

15-12-9 of:

Thrusters (65/45)

Muscle Up Transitions

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Pigeon Pose / Side

1 Min. Twisted Cross / Side

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