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6
Jan

Monday 010719

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

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Skills Practice

4 Sets for Quality of:

:20 Hanging L-Sit

Rest :10

:20 Overhead Squats

Rest :10

:20 Chin-Ups

Rest :10

:20 Ring Dips

[Scaling]:

Knee Tuck Hold/Single Leg L-Sit/Hang.

Use just a barbell or add weight for OHS.

Supine Ring Rows

Scaled Ring Dips, Matador Dips, Ring Push-Ups

Conditioning

20 Min. Time Cap.

Metcon (Time)

50-40-30-20-10 of:

Medicine Ball Cleans (20/14)

Box jumps (24/20)

[Scale 1]:

40-30-20-10-5 of:

Medicine Ball Cleans (14/10)

Box jumps (24/20)

[Scale 2]:

30-20-15-10-5 of:

Medicine Ball Cleans (6, 8, or 10)

Box jumps (20/12)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

:30 Downward/Upward Dog

:30 Downward Dog Pose Hold

:30 Downward/Upward Dog

:30 Upward Dog Hold

1 Min. Thread the Needle Pose / Side

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