Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Sumo Deadlift High Pull Technique (No Measure)
Progression:
Sumo Deadlift
Sumo Deadlift Shrug (Slow)
Sumo Deadlift Shrug (Fast)
Full Sumo Deadlift High Pull
Conditioning
35 Min. Time Cap.
Metcon (Time)
3 Rounds of:
1,000m Row
50 Sumo Deadlift High Pulls (75/55)
25 Pull-Ups
[Scale 1]:
3 Rounds of:
1,000m Row
40 SDHP (65/45)
15 to 20 Pull-Ups
[Scale 2]:
3 Rounds of:
500m to 750m Row
30 KB SDHP (45/35)
10 to 15 Ring Rows
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
:30 Floor Wrist Stretches
2 Min. Supine Twist Pose / Side