Sunday 110418

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

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Skills Practice

Metcon (No Measure)

3 Rounds of:

:30 Bird Dogs

:30 Hanging L-Sit

1 Min. Superman Rock

1 Min. Hollow Rock


Knee Tucked or Regular Hang

Superman Raises or :30 Hold + :30 Raises

Hollow Raises or :30 Hold + :30 Raises


Hope (3 Rounds for reps)

3 Rounds:

1 Min. of: Burpees

1 Min. of: Power Snatches (75/55)

1 Min. of: Box Jumps (24/20)

1 Min. of: Thrusters (75/55)

1 Min. of: Chest to Bar Pull Ups

Rest 1 Min.

[Scale 1]:

Barbell (65/45)

Pull Ups

[Scale 2]:

Barbell (55/35)

Box Jumps (20/12)

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Puppy Dog Pose

1 Min. Seated Forward Fold Pose / Side

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