Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
Metcon (AMRAP – Reps)
🔹 Arm Bar, 2 mins. / side
🔹 9 Mins. On the Minute:
Min 1: One Arm Kettlebell Swing (Right)
Min 2: One Arm Kettlebell Swing (Left)
Min 3: Max Effort Handstand Hold
* Choose a challenging weight that allows for 10 to 15 Swings / Side. Wall Walk to Handstand, do Tripod or Headstand, hold heavy plate overhead. :10 counts as a rep on the handstand.
20 Min. Time Cap.
Strict Pull-Ups – Push-Ups – Air Squats
* If you can finish 8 Rounds by 5:00, increase reps to…
* If you can finish 4 Rounds by 10:00, increase reps to…
* If you can finish 2 Rounds by 15:00, increase reps to…
🔹 PULL-UPS: Barbell Pull-Ups or Ring Rows.
🔹 PUSH-UPS: Do push-ups to a box at a challenging height.
🔹AIR SQUATS: Squat to a target to maintain depth.
🔹 VOLUME: Start with and progress to lower numbers. Example: 3-6-9, 4-8-12, 5-10-15, 10-20-30. Or, do “CINDY.”
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Thread the Needle Pose / Side