Wednesday 091615


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

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Metcon (No Measure)

400m Run


10-8-6 for Quality of:

Single Legged Glute Bridges (/Side)

* 1 Bear Crawl after each set (Hallway & Back)


2 World’s Greatest Stretch / Side

Workout of the Day

* 15 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

45-30-15 of:


Good Mornings (45/35)

L-Sit Hold (Seconds)

Plank Hold (Seconds)

[Scale 2]:

30-20-10 of:

Ab-Mat Sit Ups

Good Mornings (35/25)

L-Sit Hold (Seconds)

Plank Hold (Seconds)

Metcon (Time)

45-30-15 Reps (or Seconds) of:

GHD Sit Ups

Hip Extensions

L-Sit Hold (Seconds)

Plank Hold (Seconds)

Skills Practice

Metcon (AMRAP – Rounds and Reps)

PRACTICE for 10 Minutes:

1 Jump Rope Singles

1 Jump Rope Double Unders

2 Jump Rope Singles

2 Jump Rope Double Unders

3 Jump Rope Singles

3 Jump Rope Double Unders

* Continue pattern as long as possible