Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
10 Minutes for Quality:
:30 Handstand Hold
:30 Squat Hold
:30 Ring L-Sit Hold
:30 Chin Over the Bar Hold
[Scaling]:
Reduce holds to :20 where needed. Wall Walk to Handstand, Ring or Matador Support, Barbell Chin Over the Bar Hold.
Conditioning
Metcon (AMRAP – Reps)
7 Min. AMRAP of:
20 Squat Cleans (135/95)
20 Squat Cleans (185/125)
20 Squat Cleans (255/155)
[Scale 1]:
Weights,
(95/65)
(135/95)
(155/105)
[Scale 2]:
Weights,
(65/45)
(75/55)
(95/65)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Seal [Sphinx] Pose
2 Mins. Frog Pose