Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Complete in 15 Mins. with Dumbbells:
4 Sets of:
15 Seated Arnold Presses
20 (Total) Renegade Rows
10 (Total) Hollow Body Alternating Bench Presses
* Challenge the weight from set to set without compromising technique. Record the heaviest total weight used for each exercise. Example: renegade rows done with 35 lbs. per hand = 70 lbs.
Seated Arnold Press (Dumbbells)
Renegade Rows (Dumbbells)
Hollow Body Alternating Bench Press (Dumbbells)
15 Min. Time Cap.
5 Rounds of:
1 Min. L-Sit
15 Slow and Controlled Hip Extensions
* Accumulate 1 Min. in the L-Sit. Perform this exercise hanging, off rings, parallettes, or the floor.
L-SITS: Choose a L-Sit scaling option that allows each minute to be completed in 2 to 3 attempts or reduce time to :30 to :40.
Scale to knee tuck holds, single leg l-sits, hang from pull-up bars, or do supports on rings/matadors.
HIP EXTENSIONS: Weighted good mornings (95/65) or use the bar (45/35). Bulgarian Swings with challenging weight. Or reduce reps to 8 to 10 on GHD.
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Thread the Needle Pose / Side
1 Min. Pigeon Pose / Side