Wednesday 042419

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

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πŸ”Ή Double Under Practice

πŸ”Ή Handstand Practice

πŸ”Ή Overhead Squat Therapy


Black Widow & Hawkeye (AMRAP – Reps)

Complete on a 25 Min. running clock.

Part 1:

10 Min. AMRAP of:

100 Double Unders

100’ Handstand Walk

* Record total reps. Every foot counts as a rep on the HS Walk.

Part 2:

15 Mins. to find a 1RM Overhead Squat


πŸ”Ή DU: Reduce reps, 50 to 75. Practice attempts or 100 Single Unders.

πŸ”Ή HS WALKS: Reduce distance, 50’ to 75’. Practice attempts. 100’ High Butt bear crawls or 10 Wall Walks.

Overhead Squat (Record 1RM Here)

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Eagle Pose / Side*

* Sit in Toe Saddle

2 Mins. Frog Pose

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