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

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Skills Practice

Metcon (No Measure)

3 Rounds of:

:20 Handstand Push-Ups

Rest :10

:20 Alternating Pistols

Rest :10

:20 Knees to Elbow

Rest :10

:20 Alternating Pistols

Rest :10

[Scaling]:

HSPU to AB Mats or off Box

Pistols to Box or Courtesy

Toes to Bar or Knee Tucks

Conditioning

25 Min. Time Cap.

Metcon (Time)

3 Rounds of:

800m Run

50 Box Jumps (24/20)

[Scale 1]:

3 Rounds of:

800m Run

35 Box Jumps (24/20)

[Scale 2]:

3 Rounds of:

400m to 600m Run

20 Box Jumps (20/12)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Frog Pose

1 Min. Pigeon Pose / Side