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

Skills Practice

Metcon (No Measure)

16 Tabata (:20 On/:10 Off) Rounds of:

Handstand Hold

Hang

Right Side Plank (on Forearms)

Left Side Plank (on Forearms)

* Alternate Exercises each round.

[Scale 1]:

No Change

[Scale 2]:

Wall Walk to Handstand Hold or Hold a Plate Overhead

Hang – Reduce the time if needed.

Side Planks – No Change

Workout of the Day

25 Minute Time Cap.

Metcon (Time)

5 Rounds of:

Accumulate 60 Total Seconds in an L-Sit Hold

30/20 Calorie Row

* For the L-Sit use Parallettes, stacked plates, or boxes.

[Scale 1]:

5 Rounds of:

Accumulate 30 Total Seconds in an L-Sit.

30/20 Calorie Row

[Scale 2]:

5 Rounds of:

Accumulate 30 Total Seconds in an Knee Tuck Hold.

20/15 Calorie Row