Monday 102918

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

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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


Wall Walk to Handstand/Practice kicking up to the wall.

Ring Support, Matador Support, Ring Push-Up Hold.

Scaled Pistols or Walking Lunges.


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)


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).


1 Min. Archer Pose / Side

1 Min. Pigeon Pose / Side

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