Call Us: (518) 459.4444

28
Jan

Tuesday 012919

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

View Public Whiteboard

Skills Practice

3 Sets of:

:20 Hollow Hold

:20 Superman Hold

:20 Hollow Roll to Superman Roll

3 Sets of:

:20 Hollow Raises

:20 Superman Raises

:20 Hollow Roll to Superman Roll

3 Sets of:

:20 Hollow Rocks

:20 Superman Rocks

:20 Hollow Roll to Superman Roll

Conditioning

Metcon (AMRAP – Reps)

12 Min. AMRAP (REPS) of:

1 Strict Pull-Up, 2 Push-Ups, 3 Air Squats

2 Strict Pull-Up, 4 Push-Ups, 6 Air Squats

3 Strict Pull-Up, 6 Push-Ups, 9 Air Squats

Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.

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. Archer Pose / Side*

* Sit in Toe Saddle Pose

Leave a Reply