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

Skills Practice

Boxer Pose Progression (No Measure)

3 x 5 for Quality of:

Boxer Pose Progression

Hold Boxer Pose

Pull To Sternum

Pull Through

Press / Jump Up

Negative Lower Down

Back To Sternum

Hold Boxer Pose

* Hold each position for :3 Seconds, rest as needed between sets.

Workout of the Day

25 Minute Time Cap.

Metcon (Time)

60 Sit-Ups

50 Toes to Bar

40 GHD Sit-Ups

30 Pull-Ups

20 Strict Pull-Ups

10 Bar Muscle Ups

[Scale 1]:

40 Sit-Ups

30 Toes to Bar

30 V-Ups

20 Pull-Ups

10 Strict Pull-Ups

5 Bar Muscle Ups

[Scale 2]:

50 Sit-Ups

40 Knee Tucks

30 Pike Sit-Ups

30 Kneeling Barbell Pull-Ups

20 Ring Rows

10 Ring Muscle Up Transitions