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Monday 021819

17
Feb

Monday 021819

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

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Skills Practice

Skills Practice:

Front Rack Mobility (Coach’s Choice)

Then,

12 Mins. to go Heavy:

5 Front Rack Split Squats (Right)

5 Front Rack Split Squats (Left)

* Only weights completed with both legs count. You can re-rack between legs.

Then,

Muscle Up and Pistol Practice/Review

Front Rack Split Squats (Record Heaviest Weight Here)

Conditioning

12 Min. Time Cap

Metcon (Time)

7-6-5-4-3-2-1 of:

Strict Muscle Ups

Pistols (Right)

Pistols (Left)

* Perform pistol reps on the right leg before switching to the left.

[Scaling]:

MUSCLE UPS,

Reduce reps, example: 3-2-1-1-1-1 or 1-2-1-2-1-2-1

YOU HAVE DIPS/CAN HOLD RING SUPPORT:

Strict Weighted or Regular Pulls-Ups + Strict Dips (Ring/Matador), Boxer Pose Transitions, or Box Assisted Muscle Ups

NO DIPS OR RING SUPPORT:

Difficult Ring Rows + Scaled Dips

PISTOLS: to a box, rig assisted, bottoms up. Choose a scaling that has the non-squatting leg straight. No curtesy squats.

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Half Saddle Pose / Side