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

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🤸🏼‍♂️ SKILLS PRACTICE

🔹 3 Sets for Quality:

1 Min. Squat Therapy

:30 Pistol Squat Hold w. Leg Exchange

🔹 3 Sets for Quality:

:30 Kip Swing (or Scap Pull-Ups)

* Practice control and tempo.

1 Min. Handstand Walk (or Wall Walk w. Slow Descent) Practice

🔥 CONDITIONING

Choose either CINDY or MARY.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
🔹 PULL-UPS: Ring rows or hanging knee tucks.

🔹 PUSH-UPS: To a box or ballistic block. Pick a challenging height.

🔹 HSPU: 1-2 Ab Mats or off a Box.

🔹 PISTOLS: Lunges, Step Ups, or scaled pistols (to box, assisted, bottoms up).

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread the Needle Pose / Side

1 Min. Extended Arm Lizard Pose / Side