Wednesday 102418

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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

3 Sets for Quality of:

:45 Double Weighted Bear Crawl

Rest :15

:45 Band Resisted Deadugs

Rest :15

:45 Nose to Wall Handstand Hold

Rest :15

:45 Single Leg Glute March

Rest :15


You choose the weight. Scale height walked up the wall.

* Use a pair of heavy dumbbells.


Deadlift + Hang Clean and Jerk Complex

1 Deadlift +

1 Hang Clean +

1 Hang Clean +

1 Jerk

* Complete all lifts without dropping the barbell, go heavy!


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Child Pose

1 Min. Thread the Needle / Side

Previous PostNext Post