Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Mobility Flows:
2 Mins: Scorpion to Cobra to Downward Dog
2 Mins: Downward Dog to Pigeon
2 Mins: Downward Dog to Reaching Lizard Twist
🔹 Handstand Walking Practice
🔥 CONDITIONING
30 Min. Time Cap.
Choose A, B, or C.
A: 400m (1,312’) Handstand Walk
B: 400m (1,312’) High Butt Bear Crawl
C: 100 Wall Walks
🔹 DISTANCES: Modify to 200m or 300m.
🔹 REPS: 50 to 75 Wall Walks.
🔹 WALL WALKS: Modify height of the walk.
🔹 COMBO: scale to a combo of two exercises. Example: 5 Rounds of: 10 Wall Walks + 50m (164’) High Butt Bear Crawl. Record score under either section C and note scaling.
A: 400m Handstand Walk (Time)
B: 400m High Butt Bear Crawl (Time)
C: 100 Wall Walks (Nose to Wall) (Time)
🏥 RECOVERY
Full Body Foam Roll (No Measure)
Spend some quality time with the Foam Roller in or outside of class.
Perform 10-20 passes per for the following areas:
– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves