Friday 071219

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

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πŸ”Ή 3 Sets for Quality of:

1 Min. Squat Therapy

2 Min. Bear Crawl w. Dumbbell Drag

* Go as heavy as possible for the drag. Drag with dumbbells starting between feet.


Metcon (AMRAP – Rounds and Reps)

20 Min. AMRAP of:

5 Strict Pull-Ups

10 Strict Ring Dips

15 Alternating Pistols

πŸ”Ή S. PL: Scap Pull-Up + Hanging Knee Tuck.

πŸ”Ή R. DIPS: Matador Dips or Ring Push-Ups.

πŸ”Ή PISTOLS: to target, off a box, to a box, rig assisted.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Thread the Needle Pose / Side

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