Announcements

Follow us on instagram @albanycrossfit !!

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

View Public Whiteboard

Warm-Up

Metcon (No Measure)

Quick Group Dynamic

Then,

Test: Air Squat – 8 Slow Reps

Barbell Quad Smash – 2 Minutes / Side

Re-Test: Air Squat – 8 Slow Reps

Workout of the Day

* Complete in 7 Minutes.

[Scaling Suggestions]:

[Scale 1]:

100 Wall Balls (20/14)

[Scale 2]:

70 Wall Balls (14/10)

Metcon (Time)

100 Wall Balls (30/20)

Skills Practice

* Rest 2 Minutes between A.) & B.)

A.): Metcon (No Measure)

10 Minute EMOM of:

Odd: Choose 1 Handstand Skill*

– :30 Handstand Hold

– 3-5 Strict Handstand Push-Ups

– :40 MAX Distance Handstand Walk

Even: :30 Hollow Rocks or Hold

* Alternating between Handstand Skills is Okay.

B.): Metcon (No Measure)

10 Minute EMOM of:

Odd: 5 Pull-Ups + 5 Toes 2 Bar

Even: :30 Superman Rock or Raise