Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Ring Skills:
3 Sets of:
:20 Ring Support Hold*
:20 Bottom of Ring Dip Hold*
:30 Crab Walk
:30 Inchworm
* Scale to TOP and BOTTOM of Ring Push-Up Holds.
🔹 Boxer Pose Progression Practice and Ring Muscle Up set-up.
🔥 CONDITIONING
25 Min. Time Cap.
Metcon (Time)
3 Rounds of:
7 Strict Muscle Ups
50 Air Squats
1,000m Row
[SCALING]:
🔹 MUSCLE UPS: Reduce reps to 3 to 4. Boxer Pose Muscle Ups from Kneeling position.
🔹 SQUATS: Reduce volume to 35 if needed. Squat to target to maintain depth.
🔹 ROW: Reduce the distance if 500m split time is consistently above 2:30.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Puppy Dog Pose
2 Min. Downward Dog Pose