Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
8 Min. AMRAP:
Max Effort Ring L-Sit
50’ Handstand Walk Between Attempts
[Scale 1]:
Ring or Matador Support
25’ Handstand Walk Attempts, Inverted Shoulder Taps, or Lateral HS Walk on the wall.
[Scale 2]:
Ring Push-Up Hold
3-5 Wall Walks or 50’ Bear Crawls
Conditioning
20 Min. Time Cap.
Metcon (Time)
21-18-15-12-9-6-3:
Ring Dips
Overhead Squats (115/75)
[Scale 1]:
18-15-12-9-6-3:
Matador Dips
Overhead Squats (95/65)
[Scale 2]:
15-12-9-6-3:
Box or Scaled Ring Dips
Overhead Squats (45/35)
Recovery
Foam Roll:
Biceps x 10 / Side
Triceps x 10 / Side
Lower Back x 15 / Side