Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 2 Min. Front Rack Mobility/ Side
Coach’s Choice
🔹 Push Press Technique
🔹 Push Jerk Technique
🔹 15 Mins. to go HEAVY:
3 Front Squat +
2 Push Press +
1 Push Jerks
Front Squat, Push Press, Push Jerk Complex
3 Front Squat +
2 Push Press +
1 Push Jerk
🔥 CONDITIONING
2019 Rogue Invitational – Online Qualifier WOD 2 (AMRAP – Rounds and Reps)
9 Min. AMRAP of:
9 Front Squats (135/95)
7 Bar Facing Burpees
5 Shoulder to Overhead (135/95)
[SCALING]:
🔹 WEIGHT: Choose a weight that allows for unbroken reps.
🔹 BURPEES: Step over the barbell.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Child’s Pose
2 Min. Standing Straddle Pose