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4
Dec

Wednesday 120518

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

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Skills Practice

Metcon (No Measure)

1 Min. Handstand Walk

1 Min. Row

2 Min. Handstand Walk

2 Min. Row

3 Min Handstand Walk

3 Min. Row

[Scaling]:

Attempts, Bear Crawls, Inverted Shoulder Taps, Around the Worlds, Wall Walks, Lateral Walks.

Mix up your scaling choices to something new each minute of Handstand walking to practice different skills.

Conditioning

10 Min. Time Cap.

Metcon (Time)

21-15-9 of:

Overhead Squats (135/95)

Box Jumps (30/24)

[Scale 1]:

21-15-9 of:

Overhead Squats (115/75)

Box Jumps (30/24)

[Scale 2]:

15-12-9 of:

Overhead Squat (65/45)

Box Jumps or Step Ups (24/20)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Seal [Sphinx] Pose

2 Min. Standing Straddle

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