Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
3 Sets for Quality:
:30 Hollow Hold
:30 Superman Hold
15 Slow and Controlled Squat Therapy
25 Min. Time Cap.
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)
🔹 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.
🔹 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.
🔹 HOLLOW BODY: Hold a tucked hollow body while benching.
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