Thursday 062019

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

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πŸ”Ή 3 Sets for Quality:

:20 Scap Pull-Ups

:20 Yoga Push-Ups

:30 Sampson Stretch / Side


25 Min. Time Cap.

Metcon (Time)

2 Rounds of:

100’ Walking Lunges

100’ Handstand Walk

50 Strict Pull-Ups

50 Push-Ups

🌟 GOAL: Set a baseline of reps/sets used to complete each exercise in round 1. Try to match that to complete round 2. Post the reps for lunges / number of sets for each of the other exercises to the comments.


W. Lunges: 27/27

HS Walk: 4/5

S. PL: 5/5

Push-Ups: 2/3

πŸ”Ή HS WALK: Accumulate 2 Min. in HS Hold or High Butt Bear Crawl.

πŸ”Ή DISTANCES: Reduce to 50 to 75 feet.

πŸ”Ή PULL-UPS: Reduce reps to 30. Ring Rows.

πŸ”Ή PUSH-UPS: Reduce reps to 30. To a box at a challenging height.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Lizard Pose / Side

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