Monday 032519

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

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πŸ”Ή Floor Press Technique

Then build to WOD weight.

πŸ”Ή Review both rows.


25 Min. Time Cap.

Metcon (Time)

3 Rounds of:

15 Floor Press w/ Hip Bridge (Body Weight)

20 One Arm DB Row (Left) (40/25)

20 One Arm DB Row (Right) (40/25)

1,000m Row


πŸ”Ή FLOOR PRESS: Reduce weight to complete in 2 to 3 sets. 50% to 75% Body Weight.

πŸ”Ή DB ROWS: Choose a weight that allows for unbroken reps / side with good technique.

πŸ”Ή ROW: Work to keep 500m split sub 2:30. Reduce distance if 1k is taking more than 4 mins.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Lizard Pose / Side

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