Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
3 Sets of:
:20 Front Scale (Right)
REST :10
:20 Front Scale (Left)
REST :10
3 Sets of:
:20 Back Scale (Right)
REST :10
:20 Back Scale (Left)
REST :10
* Every second held counts as a rep. Record front and back scales separately. Add reps for both legs together for each exercise.
[SCALING]:
🔹 Hold onto the or a wall to help balance. Lift the leg as high as technique allows or have leg tucked/bent.
Front Scales
Back Scales
🔥 CONDITIONING
15 Min. Time Cap.
Metcon (Time)
3 Rounds of:
5 Strict L-Sit Pull-Ups
15 Push-Ups
5 Strict L-Sit Pull-Ups
15 Push-Ups
750m Row
[SCALING]:
🔹 PULL-UPS: 5 Strict Pull-Ups + 5 Strict Toes to Bar. 5 Kneeling Barbell Pull-Ups + 5 Straight Leg Raises or Knee Tucks.
🔹 PUSH-UPS: Reduce reps to 10 to 12. Push-Ups to a Box or Block.
🔹 ROW: Reduce to 500m if needed.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
2 Min. Seal [Sphinx] Pose