Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 3 Sets for Quality of:
1 Min. Squat Therapy
2 Min. Bear Crawl w. Dumbbell Drag
* Go as heavy as possible for the drag. Drag with dumbbells starting between feet.
Metcon (AMRAP – Rounds and Reps)
20 Min. AMRAP of:
5 Strict Pull-Ups
10 Strict Ring Dips
15 Alternating Pistols
🔹 S. PL: Scap Pull-Up + Hanging Knee Tuck.
🔹 R. DIPS: Matador Dips or Ring Push-Ups.
🔹 PISTOLS: to target, off a box, to a box, rig assisted.
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Thread the Needle Pose / Side