Thursday 050318

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

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Skills Practice

12 Minutes to build to a max height for 3 reps.

Record height in inches.

Seated Box Jump (Distance)


12 Minute Time Cap.

Elizabeth (Time)


Clean, 135# / 95#

Ring Dips
15-12-9 of:

Cleans (115/75)

Matador Dips

[Scale 2]:

15-12-9 of:

Dumbbell Cleans (40/25)

Push-Ups *

* For the Push-Ups, hold onto the handles and lower your chest all the way to the floor each rep.


Metcon (No Measure)

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Child’s Pose w/ Shoulders

3 Slow Wrist Stretches with Breathing

2 Mins. Spinx (Scaled) or Seal Pose (Harder)

1 Min. Twisted Cross Pose (Right)

1 Min. Twisted Cross Pose (Left)

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