Friday 052419

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

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3 Sets for Quality:

:30 Hollow Hold

:30 Superman Hold

15 Slow and Controlled Squat Therapy


25 Min. Time Cap.

Metcon (Time)

5 Rounds of:

7 Dumbbell Rows w/ Rotation (L) (50/35)

7 Dumbbell Rows w/ Rotation (R) (50/35)

21 Hollow Body Dumbbell Bench Press (50/35 per hand)

400m Run

πŸ”Ή WEIGHT: Reduce to maintain form and range of motion on both movements. Rows should be unbroken with no momentum. Aim to complete bench presses in at least 2 sets.

πŸ”Ή REPS/DISTANCE: Perform 14 bench press to minimize soreness going into Memorial Day Murph. Reduce distance to avoid walking and to keep runs to 2 mins. or less.

πŸ”Ή HOLLOW BODY: Hold a tucked hollow body while benching.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Archer Pose / Side*

* Sit in Toe Saddle Pose

1 Min. Seated Leg Forward Fold Pose / Side

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