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3
Dec

Tuesday 120418

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

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Skills Practice

Metcon (No Measure)

10 Mins. for Quality:

10 Pike on Rower

:20 Double KB Fr. Sq. Hold

300m Row

[Scaling]:

10 Inchworms

:20 Goblet Squat Hold

Row-No Change

Conditioning

20 Min. Time Cap.

Metcon (Time)

4 Rounds of:

100’ Walking Lunges

30 GHD Sit-Ups

30 Pull-Ups

[Scale 1]:

4 Rounds of:

100’ Walking Lunges

20 to 30 V- or Tuck-Ups

15 to 20 Pull-Ups

[Scale 2]:

4 Rounds of:

50 to 75’ Walking Lunges

20 to 30 AB Mat Sit-Ups

15 to 20 Barbell Pull-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Eagle Pose / Side

1 Min. Low Dragon Pose / Side

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