Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
On the Minute x 8:
ODD – MAX Calorie Bike
EVEN – :30 Bear Crawl + :30 Backward Crab Walk
Conditioning
25 Minute Time Cap.
Da Bears! (5 Rounds for time)
5 Rounds of:
1 Dumbbell Power Clean +
1 Dumbbell Front Squat +
1 Dumbbell Push Press +
1 Dumbbell Front Squat +
1 Dumbbell Push Press
Weight (50/35 per hand)
Perform all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. If you put the Dumbbell down, the round doesn’t count – start again.
Record the time for each unbroken round. Rest as needed between rounds.
[Scale 1]:
Weight (40/30)
[Scale 2]:
Complete 5 “reps” of the complex each round.
Weight (25/15)
Recovery
Full Body Foam Roll (No Measure)
Spend some quality time with the Foam Roller.
Perform 10-20 passes per for the following areas:
– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves