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Monday 121718

16
Dec

Monday 121718

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

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Skills Practice

Metcon (No Measure)

10 Min. AMRAP of:

250m Row

25’ Weighted Bear Crawl (Forward)

25’ Weighted Bear Crawl (Reverse)

[Scaling]:

You choose the weight!

Strength

Every 3 Mins. Complete x 5:

5 Regular or Sumo Deadlifts @ 75% 1rm, Climbing

[Scale 1]:

5 Deadlifts @ 75% 1rm, Across

[Scale 2]:

5 Deadlifts @ Moderate Weight

A: Deadlift (Record Heaviest 5)

B: Sumo Deadlift (Record Heaviest 5)

ROMWOD & CHILL

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. Supine Twist Pose / Side