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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
5 Rounds of:
5 Sit Ups to Pike (Hold Pike for :3 each rep)
5 Bird Dog / Side (:3 Hold each rep)
NOTE: Move Slowly Through The Repetitions And Maintain As Much Movement Control As Possible At All Time.
Workout of the Day
* 30 Minute Time Cap
Complete Skill A.) then move on to Skill B.)
[Scaling Suggestions]:
[Scale 1]:
Tire Flips 5 x 5
* Find a challenging weight and keep it for all sets.
[Scale 2]:
Tire Flips 5 x 5
* Find a challenging weight and keep it for all sets, nix the jumping in and out. Focus on technique.
A.): Metcon (No Measure)
Sledgehammer Strikes
2 x 10 / Side
* Strike a tire…and ONLY a tire…
B.): Metcon (Weight)
Tire Flips
5 x 5, Climbing
* Hop in and out of the tire each rep.
* Rest 2 Minutes between working sets.
Mobility
Full Body Foam Roll (No Measure)
Spend some quality time with the Foam Roller.
Perform 1 x 20 per side in each of the following areas:
– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves