Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Complete with in 15 Mins.
THE CROSSFIT WARM-UP
3 Rounds of:
:30 Samson Stretch / Side
15 Overhead Squats (45/35)
15 GHD Sit-Ups
15 Slow & Controlled Hip Extensions
15 Strict Pull-ups
15 Strict Dips
[Scaling]:
Reduce Reps to 12 or 10.
Light Barbell or PVC for OHS
GHD Sit-Ups to Parallel or V/Tuck-Ups
Slow & Controlled Good Mornings or Superman Raises
Ring Rows
Matador or Box Dips
Conditioning
Metcon (AMRAP – Reps)
On a 12 Min. Clock:
1 Min. GHD Sit-Ups
1 Min. Bar Muscle Ups
2 Mins. GHD Sit-Ups
2 Mins. Bar Muscle Ups
3 Mins. GHD Sit-Ups
3 Mins. Bar Muscle Ups
* Record REPS for each exercise in comments.
[Scale 1]:
Weighted AB Mat Sit-Ups (Hug 50/35 Dumbbell)
Chest to Bar Pull-Ups
[Scale 2]:
Continuous AB Mat Sit-Ups*
* Slow and controlled down and up at a tempo that you can sustain each round. Try to go as long as possible without stopping.
Kneeling Barbell Chest to Bar Pull-Ups
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Sphinx Pose
1 Min. Seal Pose
1 Min. Twisted Cross Pose / Side