Call Us: (518) 459.4444

27
Nov

Wednesday 112818

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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

3 Rounds of:

:30 Strict Chin-Ups

Rest :15

:30 Seated Dumbbell Strict Press (35/20 per hand)

Rest :15

:30 Calorie Row

Rest :15

:30 L-Sit Hold

Rest :15

[Scaling]:

Supine Grip Ring Rows

Weight (30/15) or (25/12)

Knee Tucked Hold or Regular Active Hang

Conditioning

12 Min. Time Cap

Gut Buster (Time)

150 AB Mat Sit-Ups

1,000m Row

150 AB Mat Sit-Ups

[Scale 1]:

100 AB Mat Sit-Ups

1,000m Row

100 AB Mat Sit-Ups

[Scale 2]:

50 AB Mat Sit-Ups

1,000m Row

50 AB Mat Sit-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Seal [Sphinx] Pose

1 Min. Supine Twist Pose / Side

Leave a Reply