Monday 050718

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

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Skills Practice

Metcon (No Measure)

8 Minutes for Quality:

10 Scap Pull-Ups (Chin Up Grip)

10 Wall Slides*

50′ Broad Jumps Landing in a Squat

10 Alternating Bird Dogs (Top of Push-Up)

* Slow and controlled on Scap Pull-Ups, Wall Slides, and Bird Dogs. Powerful jump and deep stable squat on the broad jumps.

[Scale 1]:

Bird Dog (Hands and Knees)

[Scale 2]:

:10 Inactive Hang + :10 Active Hang

Wall Slide on Floor

8 Jumping Air Squats

Prone Bird Dog


15 Minute Time Cap.

CrossFit Disco (Time)

10-9-8-7-6-5-4-3-2-1 of:

Power Cleans @ 75% Body Weight


[Scale 1]:

Weight @ 50% Body Weight

[Scale 2]:

Russian Kettlebell Swings (53/35)

Barbell Pull-Ups


Metcon (No Measure)

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Lizard Pose (Right)

1 Min. Twisted Cross Pose (Left)

2 Min. Lizard Pose (Left)

1 Min. Twisted Cross Pose (Right)

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