Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
15 Mins. to build to a new 1-Rep MAX Strict Press.
Strict Press
Conditioning
15 Min. Time Cap.
The “Marguerita” benchmark WOD was first posted on the CrossFit main site as the workout of the day for Wednesday, January 15, 2014.
Marguerita (Time)
50 Rounds of:
1 Burpee
1 Push Up
1 Jumping Jack
1 AB Mat Sit Up
1 Handstand
Example Round:
1. Do a Burpee
2. Do a Push-Up, then stand up.
3. Do a Jumping Jack
4. Do a Sit-Up, then stand up
5. Kick up to a Handstand freestyle on the open floor for a second. Feet together arms locked.
[Scale 1]:
Kick up to the wall for the handstand.
[Scale 2]:
35 Rounds of 1 rep each.
Get inverted for the handstand as you would for a wall walk. Not a full wall walk, just place the feet on the wall.
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Half Saddle Pose / Side
1 Min. Seated Leg Forward Pose / Side