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8
Jan

Wednesday 010919

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

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Skills Practice

10 Mins. Rope Climb Practice:

If you don’t have them:

– Work on foot wrap off a box.

– Max effort hangs from the rope.

– Practice wrapping + standing on the rope.

– Sets of 10 Rope Rows for strength.*

If you have them:

– Practice climbing to 20’.

– Practice legless/seated Rope Climbs.

– Sets of 5-10 Rope Pull-Ups.*

* Alternate the Hand that’s on top.

Conditioning

20 Min. Time Cap.

Metcon (Time)

20 Mins. Time Cap

100 Sit-Ups

4 Rope Climbs (15’)

75 Sit-Ups

3 Rope Climbs (15’)

50 Sit-Ups

2 Rope Climbs (15’)

25 Sit-Ups

1 Rope Climbs (15’)

[Scale 1]:

80 Sit-Ups

3 Rope Climbs (15’)

60 Sit-Ups

2 Rope Climbs (15’)

40 Sit-Ups

1 Rope Climbs (15’)

20 Sit-Ups

[Scale 2]:

60 Sit-Ups

4 Rope Climbs (10’) or Get-Ups

45 Sit-Ups

3 Rope Climbs (10’) or Get-Ups

30 Sit-Ups

2 Rope Climbs (10’) or Get-Ups

15 Sit-Ups

1 Rope Climbs (10’) or Get-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Half Saddle Pose / Side

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