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

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Skills Practice

Part A: Build to a challenging 7 Overhead Squats in 15 Minutes.

Part B: On the Minute for 6 Minutes:

ODD: 10 Handstand Shoulder Taps

EVEN: :1 Minute of MAX Superman Rocks

A: Overhead Squat (Challenging 7 Reps)

B: Metcon (No Measure)

B1: Handstand Shoulder Taps

B2: Superman Rocks*

3 x 10 each

[Scale 1]:

B1: Wall Walk to challenging inverted position and perform Shoulder Taps.

B2: No Change

[Scale 2]:

B1: Feet Elevated on Plates + Shoulder Taps

B2: Superman Raises

Workout of the Day

* 10 Minute Time Cap

Metcon (Time)

3 Rounds of:

25 GHD Sit-Ups

50′ Handstand Walk

50′ Kettlebell Overhead Walking Lunges (53/35 per Hand)

[Scale 1]:

3 Rounds of:

25 V-Ups

5 Handstand Walk Attempts for Distance

50′ Kettlebell Overhead Walking Lunges (45/30 per Hand)

[Scale 2]:

3 Rounds of:

25 AB Mat Sit-Ups

50′ Bear Crawl

50′ Kettlebell Overhead Walking Lunges (35/26 per Hand) *

* If unable to keep the arms locked overhead, scale to front rack lunges or hold Kettlebells at your side.