Thursday 121318

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

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Skills Practice

Metcon (No Measure)

3 Rounds of:

:30 Scap Pull-Ups (Chin Up Grip)

Rest :10

:30 Dead Bugs (Knees Bent)

Rest :10

:30 Double KB Sumo Deadlifts

Rest :10

:30 Floor Windshield Wipers

Rest :10


Active/Inactive Hangs

You choose the KB weight.


Metcon (5 Rounds for reps)

5-2-Min. Rounds of:

15 Calorie Row

Max Strict Weighted Toes to Bar (8/6)

Rest 2 Mins.

* Use a wall ball for the toes to bar. Record the reps for each round.

[Scale 1]:

5-2-Min. Rounds of:

12 Calorie Row

Max Strict Toes to Bar

Rest 2 Mins.

[Scale 2]:

5-2-Min. Rounds of:

10 Calorie Row

Max Strict Straight Leg Raises or Knee Tucks

Rest 2 Mins.


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Eagle Pose / Side

2 Min. Seal [Sphinx] Pose

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