Monday 091018

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

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Skills Practice

Medicine Ball Clean Technique (No Measure)


25 Min. Time Cap.

Metcon (Time)

100m Walking Lunge

100 Push Ups

100 Med Ball Cleans (20/14)

100 Pull-Ups

100m Walking Lunge

[Scale 1]:

75m Walking Lunge

75 Push Ups

75 Med Ball Cleans (14/10)

75 Pull-Ups

75m Walking Lunge

[Scale 2]:

50m Walking Lunge

50 Segmented Push Ups

50 Med Ball Cleans (10/8)

50 Ring Rows

50m Walking Lunge


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Thread The Needle Pose / Side

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