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

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🤸🏼‍♂️ SKILLS PRACTICE

2 Sets of:

:20 Inactive Hang

:20 Active Hang

:20 Squat Hold

Then,

2 Sets of:

:20 Scap Pull-Ups

:20 Scap Push-Ups

:20 Sampson Stretch / Side

🔥 CONDITIONING

25 Min. Time Cap.

Iron Man (Time)

5 Rounds of:

30’ Walking Lunge

15 Strict Pull-Ups

30 Push-Ups

[SCALING]:

🔹 VOLUME: Reduce to 3 or 4 rounds. 7 to 10 Pull-Ups. 10 to 20 Push-Ups.

🔹 PULL-UPS: Ring Rows

🔹 PUSH-UPS: To a box set to a challenging height.

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread the Needle Pose / Side

2 Min. Seal [Sphinx] Pose