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

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Warm-Up

Metcon (No Measure)

1 Set of:

400m Run

Inchworm (Hallway to Rig)

12 Wall Slides

Then,

1 Set of:

400m Run

Bear Crawl (Hallway to Rig)

12 Downward / Upward Dog

Skills Practice

Metcon (No Measure)

Tabata (8 Rounds – :20 On, :10 Off)

Ring Support Hold

Bottom of Dip Hold

Workout of the Day

* Treat this like a strength session

[Scaling Suggestions]:

[Scale 1]:

5 x 3 Boxer Pose

[Scale 2]:

5 x 3 Boxer Pose (Remove the Pauses)

Metcon (5 Rounds for reps)

5 x 5 for Quality of:

Boxer Pose Progression

Hold Boxer Pose

Pull To Sternum

Pull Through

Press / Jump Up

Negative Lower Down

Back To Sternum

Hold Boxer Pose

* Hold each position for :3 Seconds & rest 2 minutes between sets.

** Perform 1 rep, then rest as needed before the next.