Call Us: (518) 459.4444

1
Dec

Sunday 120218

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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

4 Rounds of:

:20 Strict Chin Ups

Rest :10

:20 1-Arm Dumbbell Overhead Lunge (Right)

Rest :10

:20 1-Arm Dumbbell Overhead Lunge (Left)

Rest :10

:20 Strict Ring Dips

Rest :10

:20 Weighted Side Plank (Right)

Rest :10

:20 Weighted Side Plank (Right)

Rest :10

[Scaling]:

You choose the weight, make it challenging, but so that you can hold it the whole :20 each set.

Kneeling Barbell Pull-Ups

Matador Dips or Push-Ups

Conditioning

10 Min. Time Cap.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
[Scale 1]:

105 Wall Balls (14/10) or at RX Wt.

[Scale 2]:

75 Wall Balls (10/8) or at (14/10)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Frog Pose

1 Min. Extended Arm Lizard Pose / Side

Leave a Reply