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Sunday 012019

19
Jan

Sunday 012019

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

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Skills Practice

Complete within 15 Mins. for Quality.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
* OHS with a barbell after round 1. Use the GHD for sit-ups and back extensions.

[Scaling]:

Hollow Raises

Superman Raises

Barbell Pull-Ups

Dips off a box.

Conditioning

10 Min. Time Cap.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
[Scale 1]:

30-25-20-15-10

Double Unders

50-40-30-20-10

AB Mat Sit-Ups

[Scale 2]:

50-50-50-50

Single Unders

40-30-20-10

AB Mat Sit-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Archer Pose / Side

1 Min. Extended Arm Lizard Pose / Side