Tuesday 062519

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

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🔹 Front Rack Mobility

(Coach’s Choice)

🔹 Barbell Technique Practice


20 Min. Time Cap.

Hokey Pokey (Time)

30 Reps For Time of:

1 Squat Clean +

1 Front Rack Lunge (Right) +

1 Front Rack Lunge (Left) +

1 Thruster

Weight (135/95)

* All four exercises done unbroken = 1 Rep. A rep does not count if you drop the barbell before completing the complex.

🔹 WEIGHT: Reduce the weight to complete unbroken reps. Modify and complete with dumbbells if needed.

🧘🏼‍♀️ 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. Pigeon Pose / Side

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