Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
On the Minute x 9 for Quality:
Minute 1 – :30 Ring L-Sit HOLD
Minute 2- :40 Alternating Hanging Hip Touches
Minute 3 – :50 Squat Therapy
[Scale 1]:
Minute 1 – :30 Ring Support HOLD
Minute 2 – :20 Single Arm Hang (Right), then :20 with the Left
Minute 3 – No Change
[Scale 2]:
Minute 1 – :30 Ring Knee Tuck or Push-Up Hold
Minute 2 – :40 Scaled Hanging Hip Touch
Minute 3 – No Change
Garrett (Time)
3 rounds:
75 Air Squats
25 Ring Handstand Push-ups
25 L Pull-ups
In honor of Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, WV was killed in Herat Province, Afghanistan on August 4, 2008.
To learn more about Garrett click here
[Scale 1]:
3 Rounds of:
75 Air Squats
25 Deficit Handstand Push-Ups (6″/4″)
25 Pull-Ups (Knees Tucked)
[Scale 2]:
3 Rounds of:
50-75 Air Squats
25 Regular Handstand Push-Ups or Ring Push-Ups
25 Pull-Ups or Barbell Pull-Up
Workout of the Day
* 25 Minute Time Cap