Friday 050319

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

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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.


πŸ”Ή DB ROW: Choose a weight that allows for unbroken sets of 8 with controlled movement.

πŸ”Ή 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

πŸ”Ή Reduce distance to maintain intensity. 1,200m to 1,500m if needed.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

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

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