Friday 082418

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:30 Sampson Stretch*

Rest :10

:30 Handstand Push-Ups

Rest :10

:30 Knees to Elbow

Rest :10

:30 Alternating Pistols

Rest :10

* Switch sides after :15.


Use 1-2 AB Mats or Box HSPU

Toes to Bar or High Knee Tucks

Pistols to or off a box, hold the rig, Bottoms up Pistol – practice something with a straight leg forward.


15 Min. Time Cap.

Metcon (Time)

5 Rounds of:

5 Dumbbell Hang Squat Snatch (Left)

5 Dumbbell Hang Squat Snatch (Right)

5 Dumbbell Thruster (weight in both hands)

200m Sprint

Weight (70/45)

[Scale 1]:

Weight (50/35)

[Scale 2]:

Weight (25/15)

100m Sprints/Runs


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Supine Twist Pose / Side

1 Min. Twisted Cross Pose / Side

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