Sunday 060919

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

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πŸ”Ή Overhead Squat Prep:

10 Overhead Squat / Bar

2 Min. Upper Trap Lax Ball Smash

10 Overhead Squat / Bar

2 Min. Barbell Calf Smash / Side

10 Overhead Squat w/ Bar

πŸ”Ή Running Technique Instruction


20 Min. Time Cap.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
πŸ”Ή WEIGHT: Choose a weight that allows for unbroken OHS each round.

πŸ”Ή DISTANCE: Modify to 200m to avoid walking and keep intensity up.

πŸ”Ή REPS: Modify to 10 or 12 to go unbroken.

πŸ”Ή OHS: Front or Back Squat if unable to Overhead Squat.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

1 Min. Extended Arm Lizard Pose / Side

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