Tuesday 092518

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:30 Shrugs

:15 Front Rack Squat Hold

:30 Rows

:15 Front Rank Squat Hold

:30 Calf Raises

:15 Front Rack Squat Hold

*Rest :45


Hold a heavy pair of DB or KB in each hand to perform exercises, you choose the weight. The goal is to hold onto the weight for the entire set. Scale double front rack holds to goblet squat holds.


25 Min. Time Cap.

Metcon (Time)

2 Rounds of:

40 GHD Sit-Ups

50 Hip Extensions

60 Alternating Pistols

[Scale 1]:

2 Rounds of:

40 V- or Tuck Ups

50 Russian Kettlebell Swings (70/53)

60 Alternating Pistols

[Scale 2]:

2 Rounds of:

30 AB Mat Sit-Ups

40 Good Mornings (45/35)

50 Alternating Lunges


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Pigeon Pose / Side

1 Min. Half Saddle Pose / Side

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