Friday 040519

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

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πŸ”Ή 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.

πŸ”Ή Boxer Pose Progression Practice and Ring Muscle Up set-up.


25 Min. Time Cap.

Metcon (Time)

3 Rounds of:

7 Strict Muscle Ups

50 Air Squats

1,000m Row


πŸ”Ή MUSCLE UPS: Reduce reps to 3 to 4. Boxer Pose Muscle Ups from Kneeling position.

πŸ”Ή SQUATS: Reduce volume to 35 if needed. Squat to target to maintain depth.

πŸ”Ή ROW: Reduce the distance if 500m split time is consistently above 2:30.

πŸ§˜πŸΌβ€β™€οΈ 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

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