Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
For Quality,
1 Min. Handstand Walk
1 Min. Squat Therapy
1 Min. Handstand Walk
3 Minutes: Calorie Row
1 Min. Handstand Walk
1 Min. Squat Therapy
1 Min. Handstand Walk
[Scale 1]:
Handstand Walk Attempts
[Scale 2]:
Wall Walk or Bear Crawls (High Hips)
Conditioning
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
[Scale 1]:
20 Minute AMRAP of:
4 Handstand Push-Ups (1-2 AB Mats)
8 Alternating Pistols
10 Pull-Ups
[Scale 1]:
20 Minute AMRAP of:
5 Box Handstand Push-Ups
10 Alternating Scaled Pistols
15 Ring Rows
Recovery
Metcon (No Measure)
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Puppy Dog
1 Min. Toe Saddle Pose
2 Min. Standing Straddle
1 Min. Toe Saddle Pose