Sunday 072918

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

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Skills Practice

10 Minute Time Cap.

Re-test from 5.24.18

Practice technique or go heavy.

Record the weight you can lift using both sides.

Turkish Get Up


15 Minute Time Cap.

Christine on the Run (Time)

3 rounds of:

400m Run

12 Deadlifts (Bodyweight)

21 Box Jumps (24/20)
[Scale 1]:

75% Bodyweight Deadlift

No other changes

[Scale 1]:

3 Rounds of:

200m Run

12 Deadlifts @ 50% Bodyweight

21 Box Jumps (20/12)


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Low Dragon / Side

2 Min. Pigeon Pose / Side

1 Min. Twisted Cross Pose (Right)

1 Min. Twisted Cross Pose (Left)

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