Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Complete within 15 Minutes.
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
Conditioning
20 Minute Time Cap.
Retest from: 08/14/17
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
[Scale 1]:
5 Rounds of:
400m Run
15 Overhead Squats (75/55)
[Scale 2]:
5 Rounds of:
200m Run
12 Alternating Overhead Lunges *
* Use a weight that allows for 12 total unbroken reps with locked out arms.
Recovery
Metcon (No Measure)
:30 Double Lax Ball Trap Smash
:30 Downward / Upward Dog
:30 Double Lax Ball Trap Smash
1 Min. Lax Pec Smash (Right)
1 Min. Lax Pec Smash (Left
:30 Double Lax Ball Trap Smash
:30 Downward / Upward Dog
:30 Double Lax Ball Trap Smash