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Thursday 050919

9
May

Thursday 050919

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

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πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE

On the Minute x 9 of:

Min 1: Max Effort Double Unders

Min 2: 10 to 15 Kip Swings

Min 3: 10 Squat Therapy

* Record total Double Unders.

[SCALING]:

πŸ”Ή DU: Practice Attempts, 5 Singles + 1 Double + 5 Singles.

πŸ”Ή KIP SWINGS: Small controlled swings. Practice the coordination and rhythm. 10 Scap Pull-Ups.

πŸ”Ή SQ THERAPY: Controlled tempo. Adjust how close feet are to the wall.

Double-Unders

πŸ”₯ CONDITIONING

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
[SCALING]:

πŸ”Ή PULL-UPS: Reduce the number to complete each set unbroken. Kneeling barbell pull-ups.

πŸ”Ή PUSH-UPS: Reduce reps to maintain full ROM (chest to floor, arms locked at top). Aim for unbroken sets. Use to a box, make the height challenging.

πŸ”Ή SQUATS: Squat to a target to maintain depth.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Half Saddle Pose / Side