Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Double Under Practice
🔹 Handstand Practice
🔹 Overhead Squat Therapy
🔥 CONDITIONING
Black Widow & Hawkeye (AMRAP – Reps)
Complete on a 25 Min. running clock.
Part 1:
10 Min. AMRAP of:
100 Double Unders
100’ Handstand Walk
* Record total reps. Every foot counts as a rep on the HS Walk.
Part 2:
15 Mins. to find a 1RM Overhead Squat
[SCALING]:
🔹 DU: Reduce reps, 50 to 75. Practice attempts or 100 Single Unders.
🔹 HS WALKS: Reduce distance, 50’ to 75’. Practice attempts. 100’ High Butt bear crawls or 10 Wall Walks.
Overhead Squat (Record 1RM Here)
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Eagle Pose / Side*
* Sit in Toe Saddle
2 Mins. Frog Pose