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10
Dec

Tuesday 121118

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

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Skills Practice

Sumo Deadlift High Pull Technique (No Measure)

Progression:

Sumo Deadlift

Sumo Deadlift Shrug (Slow)

Sumo Deadlift Shrug (Fast)

Full Sumo Deadlift High Pull

Conditioning

35 Min. Time Cap.

Metcon (Time)

3 Rounds of:

1,000m Row

50 Sumo Deadlift High Pulls (75/55)

25 Pull-Ups

[Scale 1]:

3 Rounds of:

1,000m Row

40 SDHP (65/45)

15 to 20 Pull-Ups

[Scale 2]:

3 Rounds of:

500m to 750m Row

30 KB SDHP (45/35)

10 to 15 Ring Rows

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

:30 Floor Wrist Stretches

2 Min. Supine Twist Pose / Side

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