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Sunday 012719

26
Jan

Sunday 012719

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

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Skills Practice

In Teams of 2,

The Junkyard Dog Warm-Up (4 Sets per Person Alternating)

Then,

1. Kipping Pull-Up Instruction

2. Burpee Pull-Up Instruction*

* Jump to a pull-up bar that is high enough for full arm extension after the burpee. Establish the hang before doing the pull-up.

Conditioning

30 Min. Time Cap.

The Admiral (Time)

3 Rounds of:

20 Burpee Pull-Ups

20 Front Squats (155/105)

20 Box Jumps (24/20)

[Scale 1]:

15 Burpee Pull-Ups if needed

Barbell Weight (135/95)

[Scale 2]:

3 Rounds of:

12 Burpees to Target (6″ Above OH Reach)

20 Ring Rows

20 Front Squats (95/65)

20 Box Jumps (20/12)

Recovery

1 Min. Couch Stretch / Side

1 Min. LAX Ball in Foot / Side