Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Front Rack Mobility (Coach’s Choice)
12 Mins. to go Heavy:
5 Front Rack Split Squats (Right)
5 Front Rack Split Squats (Left)
* Only weights completed with both legs count. You can re-rack between legs.
Muscle Up and Pistol Practice/Review
Front Rack Split Squats (Record Heaviest Weight Here)
12 Min. Time Cap
Strict Muscle Ups
* Perform pistol reps on the right leg before switching to the left.
Reduce reps, example: 3-2-1-1-1-1 or 1-2-1-2-1-2-1
YOU HAVE DIPS/CAN HOLD RING SUPPORT:
Strict Weighted or Regular Pulls-Ups + Strict Dips (Ring/Matador), Boxer Pose Transitions, or Box Assisted Muscle Ups
NO DIPS OR RING SUPPORT:
Difficult Ring Rows + Scaled Dips
PISTOLS: to a box, rig assisted, bottoms up. Choose a scaling that has the non-squatting leg straight. No curtesy squats.
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Half Saddle Pose / Side