Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
4 Sets for Quality of:
:20 Hanging L-Sit
Rest :10
:20 Overhead Squats
Rest :10
:20 Chin-Ups
Rest :10
:20 Ring Dips
[Scaling]:
Knee Tuck Hold/Single Leg L-Sit/Hang.
Use just a barbell or add weight for OHS.
Supine Ring Rows
Scaled Ring Dips, Matador Dips, Ring Push-Ups
Conditioning
20 Min. Time Cap.
Metcon (Time)
50-40-30-20-10 of:
Medicine Ball Cleans (20/14)
Box jumps (24/20)
[Scale 1]:
40-30-20-10-5 of:
Medicine Ball Cleans (14/10)
Box jumps (24/20)
[Scale 2]:
30-20-15-10-5 of:
Medicine Ball Cleans (6, 8, or 10)
Box jumps (20/12)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
:30 Downward/Upward Dog
:30 Downward Dog Pose Hold
:30 Downward/Upward Dog
:30 Upward Dog Hold
1 Min. Thread the Needle Pose / Side