Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
15 Mins. for Quality of:
8 One-Arm Dumbbell Rows (Right)
8 One-Arm Dumbbell Rows (Left)
5 Handstand Push-Ups w/ :5 Negative*
* Record heaviest weight completed for all 8 reps on both sides and total HSPU completed.
🔹 DB ROW: Choose a weight that allows for unbroken sets of 8 with controlled movement.
🔹 HS SCALE: Lower slowly to AB Mat and kick off the wall when the head touches the mat. Box HSPU w/ :5 negatives.
One Arm Dumbbell Row
Handstand Push-Ups w/ Slow Negatives
2k Row (Time)
Max Effort 2k Row
🔹 Reduce distance to maintain intensity. 1,200m to 1,500m if needed.
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Archer Pose / Side*
* Sit in Toe Saddle Pose
2 Min. Standing Straddle