Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
12 Mins. to go HEAVY:
5 Weighted Strict Pull-Ups
* Use vest, belts, or dumbbells.
[SCALING]:
🔹 OPTION 1:
4 to 8 Strict Pull-Ups +
Max Effort Weighted Hang
🔹 OPTION 2:
8 to 12 Tough Barbell Pull-Ups +
Max Effort Weighted or Non-Weighted Hang
* Go as heavy as possible on the weighted hangs and hang for as long as possible.
Weighted Pull-ups
Weighted Hang (Weight)
Weighted Hang (Every :1 counts as 1 rep.)
🔥 CONDITIONING
15 Min. Time Cap.
Metcon (Time)
21 One Arm DB Row (Left) (50/35)
21 One Arm DB Row (Right) (50/35)
9 Strict Ring Dips
30 Goblet Squats (50/35)
15 One Arm DB Row (Left) (50/35)
15 One Arm DB Row (Right) (50/35)
12 Strict Ring Dips
30 Goblet Squats (50/35)
9 One Arm DB Row (Left) (50/35)
9 One Arm DB Row (Right) (50/35)
15 Strict Ring Dips
30 Goblet Squats (50/35)
🧘🏼♀️ 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 Pose
2 Min. Bound Angle Pose