Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
1 Min. Handstand Walk
1 Min. Prisoner Superman Hold
1 Min. Handstand Walk
3 Min. Calorie Row
1 Min. Handstand Walk
1 Min. Prisoner Superman Hold
1 Min. Handstand Walk
[Scaling]:
HS Walk Attempts, High Hips Bear Crawls, Inverted Shoulder Taps.
Conditioning
Metcon (AMRAP – Reps)
5-2 Min. Rounds of:
10 Burpees
200m Sprint
MAX Burpees
* Rest 3 Mins. Between Rounds. Score is total burpees in the MAX set.
[Scale 1]:
5 Burpees
200m Sprint
MAX Burpees
[Scale 2]:
5 Burpees
100m Sprint
MAX Burpees
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Eagle Pose / Side
1 Min. Thread the Needle Pose / Side