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30
Dec

Monday 123118

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:30 Weighted Forward Bear Crawls

Rest :15

:30 Alternating Seated Dumbbell Presses

Rest :15

:30 Weighted Reverse Bear Crawls

Rest :15

:30 Alternating Dumbbell Rows

Rest :15

[Scaling]:

Choose a challenging pair of dumbbells.

Conditioning

16 Min. Time Cap.

Metcon (Time)

7 Rounds of:

10 Burpees to Target (6″ above max reach)

20 AB Mat Sit-Ups

[Scale 1]:

7 Rounds of:

8 Burpees to Target (6″ above max reach)

15 AB Mat Sit-Ups

[Scale 2]:

7 Rounds of:

5 Burpees to Target (3″ above max reach)

10 Sit-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread the Needle Pose / Side

1 Min. Half Saddle Pose / Side

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