Wednesday 101718

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:30 Dumbbell Side Plank (Right)

Rest :15

:30 Dumbbell Side Plank (Left)

Rest :15

:30 Broad Jumps (Land in Squat)

Rest :15

* Side Planks: Support yourself on one forearm and hold a dumbbell in the other. The dumbbell should be held at arms length toward the ceiling. You choose the weight.


Metcon (AMRAP – Rounds and Reps)

20 Min. AMRAP of:

10 Strict Knees to Elbow

3 Wall Walks

[Scale 1]:

20 Min. AMRAP of:

7 Strict Knees to Elbow

2 Wall Walks

[Scale 2]:

20 Min. AMRAP of:

10 Knee Tucks

1 Wall Walk

50′ High Butt Bear Crawl

* 25′ is 1 rep.


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross / Side

1 Min. Lizard Pose / Side

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