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Wednesday 050119

1
May

Wednesday 050119

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

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πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE

3 Sets of:

:20 Front Scale (Right)

REST :10

:20 Front Scale (Left)

REST :10

3 Sets of:

:20 Back Scale (Right)

REST :10

:20 Back Scale (Left)

REST :10

* Every second held counts as a rep. Record front and back scales separately. Add reps for both legs together for each exercise.

[SCALING]:

πŸ”Ή Hold onto the or a wall to help balance. Lift the leg as high as technique allows or have leg tucked/bent.

Front Scales

Back Scales

πŸ”₯ CONDITIONING

15 Min. Time Cap.

Metcon (Time)

3 Rounds of:

5 Strict L-Sit Pull-Ups

15 Push-Ups

5 Strict L-Sit Pull-Ups

15 Push-Ups

750m Row

[SCALING]:

πŸ”Ή PULL-UPS: 5 Strict Pull-Ups + 5 Strict Toes to Bar. 5 Kneeling Barbell Pull-Ups + 5 Straight Leg Raises or Knee Tucks.

πŸ”Ή PUSH-UPS: Reduce reps to 10 to 12. Push-Ups to a Box or Block.

πŸ”Ή ROW: Reduce to 500m if needed.

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

2 Min. Seal [Sphinx] Pose