Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Complete in 12 Minutes:
Approach in 1 of 2 ways:
1. If proficient at muscle ups go for time, reduce reps to 20 if necessary.
2. Practice Muscle Up skills to improve technique. Work with rings today, not bar muscle ups.
30 Muscle-Ups (Time)
30 muscle-ups for time
[Scale 1]:
20-30 Boxer Pose Transitions w/ :3 Pauses at each position.
[Scale 2]:
15 Ring Row to Transition
15 Boxer Pose Transitions
Conditioning
15 Minute Time Cap.
CrossFit Games Regionals 11.1 (Time)
1,000m Run
30 Handstand Push-Ups *
1,000m Row
* Use Open Standards on the HSPU.
[Scale 1]:
1,000m Run
21 Handstand Push-Ups (1-2 AB Mats)
1,000m Row
[Scale 2]:
800m Run
30 Scaled HSPU (Box Scaling)
800m Row
Recovery
3 Minutes per side.