Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Bench Press Technique, Safety.
🔹15 Mins. to build to a HEAVY single.
20 Min. Time Cap.
Dumbbell Floor Press w. Hip Bridge (50/35 per hand)
Strict L- Chest to Bar Pull-Ups
* Run 800m after each round.
🔹 DB FLOOR PRESS: Reduce the weight for unbroken reps.
🔹 L-C2B PL: Regular Strict L-Pull-Up, Strict or Regular Chin Over Bar Pull-Up, Scap Pull-Up w. Knee Tuck.
🔹 DISTANCE: Go for longer runs. Reduce distance 400m to 600m if 800m takes longer than 4:30. Mix distances: 400-800-400m.
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Twisted Cross Pose / Side