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Tuesday 040919

9
Apr

Tuesday 040919

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

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πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE

10 Mins. to go HEAVY

Turkish Get-Up + Lunge Complex (Weight)

TGU to Standing +

3 Forward Lunges (Right) +

3 Forward Lunges (Left) +

Complete TGU to Floor

πŸ”Ή Perform Lunges in place, no walking.

πŸ”Ή Only weights complete on both sides count.

πŸ”₯ CONDITIONING

25 Min. Time Cap,

Choose one…or mix and match. Reduce distances if needed to finish under the cap.

5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row

15k Bike (Time)

Max Effort 15k Bike

πŸ₯ RECOVERY

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller in or outside of class.

Perform 10-20 passes per for the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves