Wednesday 062619

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

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πŸ”Ή Skill 1 – Deck Squats:

– 2 Hand Assist

– 1 Hand Assist

– Deck Squat (no assist)

– Rocking Chair Get Up

πŸ”Ή Skill 2 – Handstand Kick Up to Wall

πŸ”Ή Skill 3 – Practice Inverted Burpees


On a continuously running clock…

2 Mins. Max Burpees (AMRAP – Reps)

2 Mins. Max Inverted Burpees (AMRAP – Reps)

2 Mins. Max Double Unders (AMRAP – Reps)

2 Mins. Max Calorie Row (AMRAP – Reps)

2 Mins. Air Squats (AMRAP – Reps)

2 Mins. Max Box Jumps (30″) (AMRAP – Reps)

πŸ”Ή INV. BURPEES: Desk Squat to Kick Up (to wall or practice out in open space). Segment the inverted burpee if needed.

πŸ”Ή DU: Single Unders, mix in DU attempts every 10 reps.

πŸ”Ή BOX JUMPS: Reduce the box height and/or do step ups as needed.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

1 Min. Supine Twist Pose / Side

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