Monday 042919


Monday 042919

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

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🔹 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)


Metcon (AMRAP – Reps)

3 Rounds of:

1 Min. Handstand Hold*

2 Min. Wall Balls (20/14)

* Each second counts as a rep.


🔹 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