Call Us: 518-459-4444

Friday 041219

12
Apr

Friday 041219

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

View Public Whiteboard

πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE

12 Mins. to go HEAVY:

5 Weighted Strict Pull-Ups

* Use vest, belts, or dumbbells.

[SCALING]:

πŸ”Ή OPTION 1:

4 to 8 Strict Pull-Ups +

Max Effort Weighted Hang

πŸ”Ή OPTION 2:

8 to 12 Tough Barbell Pull-Ups +

Max Effort Weighted or Non-Weighted Hang

* Go as heavy as possible on the weighted hangs and hang for as long as possible.

Weighted Pull-ups

Weighted Hang (Weight)

Weighted Hang (Every :1 counts as 1 rep.)

πŸ”₯ CONDITIONING

15 Min. Time Cap.

Metcon (Time)

21 One Arm DB Row (Left) (50/35)

21 One Arm DB Row (Right) (50/35)

9 Strict Ring Dips

30 Goblet Squats (50/35)

15 One Arm DB Row (Left) (50/35)

15 One Arm DB Row (Right) (50/35)

12 Strict Ring Dips

30 Goblet Squats (50/35)

9 One Arm DB Row (Left) (50/35)

9 One Arm DB Row (Right) (50/35)

15 Strict Ring Dips

30 Goblet Squats (50/35)

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Eagle Pose / Side*

* Sit in Toe Saddle Pose

2 Min. Bound Angle Pose