Tuesday 031919

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

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πŸ”Ή Skill 1 – Deck Squats:

-2 Hand Assist

-1 Hand Assist

-Rocking Chair Get Up

-Deck Squat (no assist)

πŸ”Ή Skill 2 – Handstand Kick Up to Wall Practice

πŸ”Ή Skill 3 – Inverted Burpees


30 Min. Time Cap.

Metcon (Time)

3 Rounds of:

21 Hip Extensions

21 GHD Sit-Ups

21 Lateral Burpees Box Jumps (24/20)*

21 Inverted Burpees

* Land on the box and travel to the other side each rep. No hip extension required. Both feet must land on the box.


πŸ”Ή HIP EXT: Bulgarian or Heavy Russian Swings. Choose a challenging weight that can be done unbroken.

πŸ”Ή GHD SIT-UPS: To parallel, V-or Tuck-Ups, Weighted AB Mat Sit-Ups.

πŸ”Ή LBBJ: Regular Burpee Box Jumps. Scale the height.

πŸ”Ή INV. BURPEE: Deck Squat to Handstand Kick Up, assist deck squat with hands if needed. Regular burpee + kick up attempt.

πŸ”Ή VOLUME: Reduce the reps on some or all movements to 15 if needed.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

1 Min. Supine Twist Pose / Side

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