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

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Skills Practice

Metcon (No Measure)

4 Rounds of:

:45 Handstand Walk

:15 Rest

:45 Alternating Pistols

:15 Rest

:45 Toes to Bar

:15 Rest

[Scaling]:

Handstand Walk Attempts, Bear Crawls, Wall Walks

Scaled Pistols

Straight Leg Raises or Knee Tucks

Conditioning

10 Minute Time Cap.

Metcon (Time)

5 Rounds of:

5 Deadlifts (275/185)

10 Burpees

[Scale 1]:

5 Rounds of:

5 Deadlifts (225/155)

10 Burpees

[Scale 2]:

5 Rounds of:

5 Deadlifts (135/95)

5 Burpees

Recovery

15 Cat/Camel

3 Min. Foam Roll Lower Back

15 Cat/Camel