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Monday 040819


Monday 040819

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

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L-Sit Practice / Testing:

Accumulate as much time as possible in each position. Every :10 held = 1 rep. Finish one variation before moving on.

πŸ”Ή 3 Mins. Floor L-Sit Hold

SCALE: Heels on floor (lift one leg if possible), use plates under hands, V-Sit (legs straight or tucked).

πŸ”Ή 3 Mins. Hanging L-Sit Hold

SCALE: Straight lets as high as possible, single legged, tucked knees, regular hang.

πŸ”Ή 3 Mins. Ring L-Sit Hold

SCALE: Support or Support with legs as high as possible, single legged, knees tucked, pirouette or box supports (tucked if needed).

* Record the time, converted to reps, for each variation. Note the times and scaling in the comments.

L-Sit (Floor)

Hanging L-Sit

Ring L-Sit


15 Min. Time Cap.

Metcon (Time)

3 Rounds of:

500m Row

15 Strict Pull-Ups

30 Push-Ups


πŸ”Ή PULL-UPS: Complete in 2 to 3 sets, or reduce the reps to 10. Barbell Pull-Ups or Ring Rows, choose the one you normally don’t do.

πŸ”Ή PUSH-UPS: Complete in 2 to 3 sets, or reduce reps to 20. Push-Ups to a box, make the height challenging.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Pigeon Pose / Side