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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

Tabata for Quality,

(:20 On, :10 Off x 12)

Inverted Shoulder Taps

Scap Pull-Ups

Air Squats

[Scale 1]:

No Change

[Scale 2]:

Inverted Shoulder Taps off Box or Wall Walk to Shoulder Tap.

Active Hang

Air Squats

Conditioning

30 Minute Time Cap.

Maggie (Time)

5 Rounds of:

20 Handstand Push-Ups

40 Pull-Ups

60 Alternating Pistols

[Scale 1]:

Reduce RX to 4 Rounds

-or-

5 Rounds of:

15 HSPU (1-2 AB Mats)

30 Pull-Ups

45 Alternating Scaled Pistols

[Scale 2]:

5 Rounds of:

10 Box HSPU

20 Barbell Pull-Ups

30 Alternating Lunges

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Half Saddle Pose / Side

1 Min. Thread The Needle Pose / Side