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Thursday 061319

13
Jun

Thursday 061319

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

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πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE

πŸ”Ή WOD PREP:

1 Min. Barbell Quad Smash / Side

20 Front Squats (Bar)

1 Min. Barbell Quad Smash / Side

20 Back Squats (Bar)

1 Min. Barbell Quad Smash / Side

20 Overhead Squats (Bar)

* Use a 45 or 35 pound barbell for the mobility and a lighter one if needed for 20 quality unbroken squats. Slow and controlled on the squats.

πŸ”Ή Assault Bike Technique & Strategy

πŸ”₯ CONDITIONING

30 Min. Time Cap.

You, Me and Velocipede (Time)

In Teams of 2,

For Time:

20,000m Bike

* Switch every 1,000m.

One bike per team.

πŸ”Ή DISTANCE: Reduce the distance for your team from 10,000m to 15,000m.


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