Call Us: 518-459-4444

Tuesday 060419

4
Jun

Tuesday 060419

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

View Public Whiteboard

🤸🏼‍♂️ SKILLS PRACTICE

🔹 3 Sets of:

:30 Weighted Forearm Side Plank (Right)

:30 Weighted Forearm Side Plank (Left)

1 Min. Hollow to Arch Roll

🔹 3 Sets of:

:30 Scap Pull-Ups

:30 Scap Push-Ups

1 Min. Squat Therapy

🔥 CONDITIONING

.com Gymnastics Ladder (AMRAP – Reps)

12 Min. AMRAP (REPS) of:

1 Strict Pull-Up, 2 Push-Ups, 3 Air Squats

2 Strict Pull-Up, 4 Push-Ups, 6 Air Squats

3 Strict Pull-Up, 6 Push-Ups, 9 Air Squats

Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.

🧘🏼‍♀️ ROMWOD

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Supine Twist Pose / Side