Sunday 040719

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

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Rowing Technique:

πŸ”Ή Pick Drills

πŸ”Ή Advanced Start Technique


11 Min. Time Cap.

2019 Rogue Invitational – Online Qualifier WOD 1 (AMRAP – Reps)

2,000m Row

In the time remaining:

Max Handstand Push-Ups


πŸ”Ή ROW: If PR 2k Row time is greater than 8:30-9 Mins. consider reducing distance to 1,200m to 1,500m.

πŸ”Ή HSPU: Standing or Seated Strict Dumbbell Presses, Box Handstand Push-Ups.

2k Row (Time)

Max Effort 2k Row

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Lizard Pose / Side

1 Min. Archer Pose / Side*

* Sit in toe saddle pose

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