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

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Skills Practice

Metcon (No Measure)

8 Minutes for Quality of:

100m Run

30’ Handstand Walk

30’ Broad Jump (Land in Squat)

[Scale 1]:

3 Handstand Walk Attempts

[Scale 2]:

100m Run

30’ Bear Crawl (High Hips)

30’ Broad Jump (Land in Squat)

Conditioning

25 Minute Time Cap.

Metcon (Time)

4 Rounds of:

:60 Handstand HOLD

:60 Active Hang

15 Dumbbell Strict Press (50/35 per hand)

15 Weighted Pull-Ups (One 50/35 DB)

[Scale 1]:

4 Rounds of:

:45 Handstand HOLD

:45 Active Hang

15 Dumbbell Strict Press (40/30 per hand)

15 Strict Pull-Ups

[Scale 2]:

4 Rounds of:

:60 Box Pike HOLD

:60 Kneeling Barbell Hang *

12 Dumbbell Strict Press (25/15 per hand)

12 Kneeling Barbell Pull-Ups

*Active shoulders, full grip, knees off floor.

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Double Pigeon Pose / Side

1 Min. Supine Twist Pose / Side