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Friday 010419

3
Jan

Friday 010419

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

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Skills Practice

3 Sets of:

:30 Contrallateral Inchworms

Rest :10

:30 Windmill (Right)

Rest :10

:30 Windmill (Left)

Rest :10

:30 Squat Therapy

Rest :10

[Scaling]:

Choose a light KB or DB for the windmills.

Conditioning

30 Min. Time Cap.

Metcon (Time)

Bike 4,000m

100 Wall Balls (20/14)

Bike 2,000m

75 Wall Balls (20/14)

Bike 1,000m

40 Wall Balls (20/14)

* One partner working at a time.

Divide work evenly.

[Scale 1]:

Bike: Go the distance!

Wall Ball (14/10)

[Scale 2]:

Bike 1,000m

75 Wall Balls (10/8)

Bike 2,000m

50 Wall Balls (10/8)

Bike 1,000m

30 Wall Balls (10/8)

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