Friday 032919

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

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3 Sets for Quality of:

10 Hollow Rocks

10 Superman Rocks

10 Hollow Arch Rolls (5/Side)

:60 Inchworms

πŸ”Ή ROCKS: Scale to raises or holds.

πŸ”Ή INCHWORMS: Try to move continuously and slowly for the whole minute. Milk the stretches and try to form a hollow body when walking hands out.


25 Min. Time Cap.

Metcon (Time)

3 Rounds of:

1,000m Row

15 Slow and Controlled Hip Extensions

21 GHD Sit-Ups


πŸ”Ή ROW: Work to keep 500m split sub 2:30. Reduce distance if 1k is taking more than 4 mins.

πŸ”Ή HIP EXTENSIONS: Weighted Good Mornings (75/55) or use an empty bar. Bulgarian Swings. Choose weights that allow for unbroken reps each round.

πŸ”Ή GHD SIT-UPS: To parallel, Weighted Sit-Ups, you choose the weight.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Seal [Sphinx] Pose

2 Min. Down Dog Pose

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