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

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🤸🏼‍♂️ SKILLS PRACTICE

🔹 Strict Press, Push Press, and Push Jerk Technique.

🔹 Kipping Pull-Up Technique

🔥 CONDITIONING

Metcon (Time)

10 Pull-Ups

10 Strict Press (105/75)*

20 Pull-Ups

20 Push Press (105/75)

30 Pull-Ups

30 Push Jerks (105/75)

* Take barbell from the floor.

🔹 PULL-UPS: Increase reps by smaller increments, ex: 5-10-15 or 10-14-18. Hanging Knee Tucks.

🔹 WEIGHT: Choose a weight that allows for unbroken Strict Presses and large sets (if not unbroken) on the Push Press and Push Jerk.

🧘🏼‍♀️ ROMWOD

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. Twisted Cross Pose / Side