Friday 091418

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

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Skills Practice

Metcon (No Measure)

With a PVC Pipe:

20 Passthrough

10 Around the World

20 Reverse Passthrough


6 Mins. for Quality of:

4 Contralateral Inchworms

8 Scap Pull-Ups*

12 (Total) Overhead Lunge*

* Progress the Scap Pull-Ups to Kip Swing Practice if possible. Use a PVC pipe or barbell for the OH. Lunges.


Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
[Scale 1]:

4 Pull-Ups

8 Push-Ups

12 Air Squats

[Scale 2]:

3 Ring Rows

6 Segmented Push-Ups

9 Air Squats


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Half Saddle Pose / Side

1 Min. Twisted Cross Pose / Side

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