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

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Skills Practice

Part A: Work on Headstands for 10 Minutes.

Part B: Build to a challenging 4 reps / side in 15 Minutes.

A: Metcon (Time)

5 Sets of:

MAX Effort Headstand HOLD

* Record your best time.

[Scale 1 & 2]:

MAX Effort Tripod HOLD

B: Front Rack Lunge (Challenging 4 / Side)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Handstand Push-Ups

16 Front Rack Lunges (95/65)

[Scale 1]:

10 Minute AMRAP of:

10 Handstand Push-Ups (1-2 AB Mats)

16 Front Rack Lunges (75/45)

[Scale 2]:

10 Minute AMRAP of:

10 Pike Push-Ups

16 Front Rack Lunges (55/35)