Albany CrossFit – Albany CrossFit: WOD – (Be)tter
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.
Conditioning
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
ROMWOD & CHILL
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.