Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
L-Sit Practice / Testing:
Accumulate as much time as possible in each position. Every :10 held = 1 rep. Finish one variation before moving on.
🔹 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).
🔹 3 Mins. Hanging L-Sit Hold
SCALE: Straight lets as high as possible, single legged, tucked knees, regular hang.
🔹 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
🔥 CONDITIONING
15 Min. Time Cap.
Metcon (Time)
3 Rounds of:
500m Row
15 Strict Pull-Ups
30 Push-Ups
[SCALING]:
🔹 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.
🔹 PUSH-UPS: Complete in 2 to 3 sets, or reduce reps to 20. Push-Ups to a box, make the height challenging.
🧘🏼♀️ 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