Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Shoulder Mobility,
Coach’s Choice
🔹 12 Mins. to go HEAVY:
5, 3, and 1RM Dumbbell Strict Press
🔹 Handstand Skills:
Tripods, Headstands, Handstands (Wall)
Dumbbell Strict Press (5RM)
Dumbbell Strict Press (3RM)
Dumbbell Strict Press (1RM)
🔥 CONDITIONING
Metcon (AMRAP – Reps)
3 Rounds of:
1 Min. Handstand Hold*
2 Min. Wall Balls (20/14)
* Each second counts as a rep.
[SCALING]:
🔹 HS HOLD: Box HS Hold (knees on or off box), Wall Walk to hold.
🔹 WEIGHT: Choose a weight that allows you to hit wall balls the majority of each round.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Eagle Pose / Side*
* Sit in Toe Saddle
1 Min. Lizard Pose / Side