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

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Skills Practice

Metcon (No Measure)

On The Minute x 10:

ODD: 12 Dips + Max Effort Support Hold

EVEN: 12 Alternating Pistols + Squat Hold

* You can come off the rings before the hold.

[Scale 1]:

6 to 8 Matador Dips + Support Hold

6 to 8 Scaled Pistols + Squat Hold

[Scale 2]:

6 to 8 Ring or Regular Push-Ups + Plank Hold

8 to 10 Lunges + Squat Hold

Conditioning

20 Min. Time Cap.

Metcon (Time)

10 Rounds of:

10 Back Squats (135/95)

100m Sprint

Rest :30

[Scale 1]:

Barbell Weight (115/75)

[Scale 2]:

Barbell Weight (64/45)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread The Needle Pose / Side

1 Min. Half Saddle Pose / Side