Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
For Quality Every :45 x 2 of:
Set 1: Contralateral Inchworms
(Hands and Feet both moving)
Set 2: CrossOver Step Up
(Right Side on Ballistic Block)
Set 3: CrossOver Step Up
(Left Side on Ballistic Block)
Set 4: Kneeling Wall Balls for MAX Height
(You Choose the Weight)
Conditioning
17 Minute Time Cap.
If you PR your 2k time while crushing the WOD record it under section B.
A: 2012 Regionals 12.2 (Time)
2,000m Row
50 Alternating Pistols
30 Hang Cleans (225/135)
[Scale 1]:
2,000m Row
50 Alternating Pistols
30 Hang Cleans (155/95)
[Scale 2]:
1,400m Row
34 Alternating Scaled Pistols
22 Hang Cleans (105/65)
B: 2k Row (Time)
Max Effort 2k Row
Midline
Double Trouble L-Sit (Time)
3 Attempts for MAX Time of:
Hanging L-Sit
Ring L-Sit
* The score is your best Hanging + best Ring L-Sit.
Rest as needed between attempts and exercises.
[Scale 1]:
Hanging Knee Tuck Hold
Ring Knee Tuck Hold
[Scale 2]:
Hanging Hollow Hold
Ring Support (or Ring Push-Up) Hold