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

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Warm-Up

A.): Quick Group Dynamic (No Measure)

B.): Metcon (No Measure)

20 Sit Up to Straddles

3 Minute Pancake Split Hold

20 Sit Up to Pikes

3 Minute Pike Hold

Skills Practice

A.): L-Sit Practice (No Measure)

– Floor

– Parallettes

– Hanging

B.): Pull-Up Technique (No Measure)

Workout of the Day

Maverick (Time)

100 L-Sit Pull-Ups

* 20 Minute Time Cap