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

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🤸🏼‍♂️ SKILLS PRACTICE

15 Mins. to build to:

Max Effort 60’ Farmer’s Carry

Mac Effort Handstand Hold

🔹 Perform the handstand hold after each farmers carry.

🔹 Record the best weight and best hold time.

🔹 Scale Handstand with tripods, headstands, or wall walk to hold.

Farmer’s Carry

Metcon (Time)

Handstand Hold (best time)

🔥 CONDITIONING

10 Min. Time Cap.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
[SCALING]:

🔹 DU: Reduce reps to 30-25-20-15-10. Scale to Single Unders, 50 each set.

🔹 VOLUME: Complete 4 sets instead of 5. Ex: 40-30-20-10.