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Wednesday 121218

11
Dec

Wednesday 121218

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

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Skills Practice

Metcon (No Measure)

3 Rounds of:

1 Min. Handstand Hold (every :10 do 1 Strict HSPU)

1 Min. Weighted Sit-Ups (20/14)

1 Min. Calorie Row

[Scaling]:

Handstand Hold or Box HS Hold w/ Box HSPU every :10. Use the wall ball you plan to use for the WOD for Sit-Ups.

Conditioning

20 Min. Time Cap.

Metcon (Time)

5 Rounds of:

30 Medicine Ball Cleans (20/14)

30 Push-Ups

[Scale 1]:

5 Rounds of:

30 Medicine Ball Cleans (14/10)

20 Push-Ups

[Scale 2]:

5 Rounds of:

20 Medicine Ball Cleans (10/8

10 Push-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Half Saddle Pose / Side