Friday 071919

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

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🔹 Front Rack & Hip Mobility,

Coach’s Choice.

🔹 Thruster Technique

🔹 Sumo Deadlift High Pull Technique


Metcon (AMRAP – Reps)


(:20 On, :10 Off x 8 Rounds, Each Exercise)

Thrusters (75/55)

REST 1 Min.

Lateral Burpees Over Bar

REST 1 Min.

Sumo Deadlift High Pulls (75/55)

REST 1 Min.

AB Mat Sit-Ups

REST 1 Min.

Calorie Bike

* Log total reps for individual exercises in the comments.

🔹 WEIGHT: Reduce to move the entire :20 each round.

🔹 LBOB: Step over the bar or do regular burpees.

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Supine Twist Pose / Side

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