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Monday 012119

20
Jan

Monday 012119

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

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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