Call Us: 518-459-4444

Friday 053119

31
May

Friday 053119

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

View Public Whiteboard

πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE

πŸ”Ή 2 to 3 Min. Upper Trap Mobility w/ two lacrosse balls.

πŸ”Ή Pose Running Drills

πŸ”₯ CONDITIONING

30 Min. Time Cap.

Metcon (Time)

800m Run

50 Lateral Burpees Over Bar

800m Run

100 Strict Press (75/55)

800m Run

150 Walking Lunges

πŸ”Ή DISTANCE: Reduce to 400m or 600m. Keep runs to 4 mins. or less.

πŸ”Ή REPS: Reduce to 35-70-105.

πŸ”Ή B.O.B: Regular Burpees or step over the bar.

πŸ”Ή WEIGHT: Choose a weight that allows for sets of 15 to 20 reps.

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. Supine Twist Pose / Side