Thursday 012419

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

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Skills Practice

Complete with in 15 Mins.


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


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


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


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

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