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Thursday 051619


Thursday 051619

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

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๐Ÿคธ๐Ÿผโ€โ™‚๏ธ SKILLS PRACTICE

๐Ÿ”น 3 Sets for Quality:

1 Min. Slow and Controlled Squat Therapy

1 Min. Barbell Front Rack Mobility

๐Ÿ”น Thruster Technique Practice

๐Ÿ”น Double Under Technique Practice


15 Min. Time Cap.

Metcon (Time)

3 Rounds of:

100 Double Unders

30 Lateral Burpees Over the Bar

20 Unbroken Thrusters (65/45)*

* If the bar is put down before 20 reps are completed, restart from 0. You canโ€™t rest in the hang.


๐Ÿ”น DU: Reduce number to finish each set in around 90 seconds or less. 100 Single Unders.

๐Ÿ”น L. BOB: Reduce number to 20 and step over if needed. Step over laterally.

๐Ÿ”น WEIGHT: Choose a wt. that allows unbroken sets.

๐Ÿง˜๐Ÿผโ€โ™€๏ธ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread the Needle Pose / Side

1 Min. Pigeon Pose / Side