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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:40 Max Calorie Row

Rest :20

:40 Rower Pike Up

Rest :20

:40 Burpee High Jumps

Rest :20

[Scaling]:

Inchworms instead of Rower Pike Ups

Conditioning

20 Min. Time Cap.

Metcon (Time)

3 Min. Handstand Hold

100 Air Squats

175’ Handstand Walk

100 Air Squats

30 Handstand Push-Ups

*Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

[Scale 1]:

2 Min. Handstand Hold

100 Air Squats

100’ Handstand Walk

100 Air Squats

20 Handstand Push-Ups

[Scale 2]:

2 Min. Inverted Hold*

50 Air Squats

100’ Bear Crawl (High Butt)

50 Air Squats

30 Box HSPU or Seated Dumbbell Strict Press

*For the inverted hold, wall walk to a reverse handstand, continue working with the Tripod or Headstand, hold off a box.

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Saddle Pose

1 Min. Toe Saddle Pose

1 Min. Eagle Pose / Side