Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
On the Minute x 9:
Min. 1: Max Handstand Hold
Min. 2: Max Ring L-Sit Hold
Min. 3: Max Alternating Pistols
[Scaling]:
Wall Walk to Handstand/Practice kicking up to the wall.
Ring Support, Matador Support, Ring Push-Up Hold.
Scaled Pistols or Walking Lunges.
Conditioning
15 Min. Time Cap.
Metcon (Time)
30 Toes to Bar
40 Single Arm Dumbbell Snatches (50/35)
50 Dumbbell Box Step-Overs (50/35 per hand) (24/20)
40 Single Arm Dumbbell Snatches (50/35)
30 Toes to Bar
[Scale 1]:
Keep the original rep scheme.
Knee Tucks
20″ Box for Men/Ladies
Dumbbells: 35/20 per hand for Step Up Overs.
[Scale 2]:
Keep the original rep scheme.
V-, Tuck-, or AB Mat Sit-Ups
Unweighted Box Step Up Overs (20/12)
Dumbbell (25/15)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
3 Sets of:
Wrist Stretch Pose (Hold for :10, then rest for :10).
then,
1 Min. Archer Pose / Side
1 Min. Pigeon Pose / Side