Monday 061108

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

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Skills Practice

Metcon (No Measure)

For Quality,

10 Minute AMRAP of:

Max Effort Nose to Wall Handstand Hold

10 Alternating Bottoms Up Pistols

20 Alternating Cross Body Rows*

* You choose the weight.

[Scale 1]:

Rig Assisted Bottoms Up Pistols

[Scale 2]:

Scale the height walked up the wall.

BU Pistols: Start sitting on a box, lift one leg, stand through the other.


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Deadlifts (275/185)

20 GHD Sit-Ups

[Scale 1]:

10 Minute AMRAP of:

10 Deadlifts (225/155)

20 V- or Tuck Ups

[Scale 2]:

10 Minute AMRAP of:

10 Deadlifts (135/95)

20 AB Mat Sit-Ups


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Child’s Pose

1 Min. Supine Twist Pose / Side

3 Sets of:

:10 Wrist Stretch Pose (Both Sides Together)

* Hold for :10 in the lean forward, then ease off and rest for :10.

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