Monday 070119

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

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πŸ”Ή Mobility Flows:

2 Mins: Scorpion to Cobra to Downward Dog

2 Mins: Downward Dog to Pigeon

2 Mins: Downward Dog to Reaching Lizard Twist

πŸ”Ή Kip Swing Practice

πŸ”Ή KB Swing Technique


15 Min. Time Cap.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
πŸ”Ή Weight: Reduce for unbroken swings.

πŸ”Ή PULL-UPS: Hanging Knee Tucks

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Supine Twist Pose / Side

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