Monday 021119

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

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Skills Practice

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.

Metcon (Time)

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.


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

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