Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
* 15 Minute Time Cap
One Love (Time)
1 Round of:
20 Handstand Descents (Lower from a Handstand to your feet as slowly as possible).
16 Pul-Up Negatives (Lower to a hang as slowly as possible).
* RECORD: Total Descending or Lowering Time.
[Scaling Suggestions]:
[Scale 1]:
1 Round of:
20 Pike to a Plank (Lower from a Pike to a Plank as slowly as possible).
16 Negative Pull-Ups
[Scale 2]:
1 Round of:
20 Pike to a Plank (Lower from a Pike to a Plank as slowly as possible).
16 Negative Barbell Pull-Ups
Workout of the Day
* 20 Minute Time Cap
Wrecking Ball (Time)
5 Rounds of:
20 L-Pull-Ups
16 Ring Dips
[Scaling Suggestions]:
[Scale 1]:
5 Rounds of:
12 L-Pull-Ups or Strict Pull-Ups
16 Ring Dips
[Scale 2]:
5 Rounds of:
10 Ring Rows
:30 L-Sit Hold
10 Ring Push-Ups