Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Find a Max Height Seated Box Jump in 15 Minutes.
Set the box you sit to so that you are below parallel in your squat.
Record height in inches.
Re-Test from 11.11.18
Seated Box Jump (Distance)
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 Min. AMRAP of:
7 Box Jumps (36/30)
14 (Unbroken) Kettlebell Swings (70/53)
[Scale 1]:
Box (30/24)
Kettlebell (53/35)
* Choose a weight that can be done in no more than 2 sets, if not unbroken.
[Scale 2]:
Box Jumps or Step Ups (24/20)
Russian or American Kettlebell Swings (35/26)
* Choose a weight that can be done in no more than 2 sets, if not unbroken.
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Foam Roll Lower Back
1 Min. Supine Twist Pose / Side