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

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Skills Practice

Barbell Shoulder Smash

2 Mins. / Side

Then,

12 Mins. to go Heavy:

5 Barbell Floor Press w/ Glute Bridge Hold

Then,

Hollow Body Dumbbell Bench Press and L-Sit Pull-Up Review

Barbell Floor Press w/ Glute Bridge Hold (Record Heaviest Lift )

Conditioning

12 Min. Time Cap

Record the TOTAL time for the workout under A. Record the 1k row time under B. Note Dumbbell weight in the comments.

A: Metcon (Time)

3 Rounds of:

7 Hollow Body Dumbbell Bench Presses (you choose the weight)

5 Strict L-Sit Pull-Ups

Then,

1,000m Row

[SCALING]:

WEIGHT: choose a pair of dumbbells that are heavy and challenging, but allow for unbroken reps.

HOLLOW BODY: Tucked hollow body or legs raised high. Ensure that the low back is flat.

L-SIT PULL-UPS: :30 (unbroken) Hanging L-Sit + weighted or regular Strict Pull-Ups. Hold one DB between legs. :20 to :30 hang + kneeling barbell pull-ups.

ROW: this should be a hard effort. Attempt to PR your 1k row time if you have one. Push to keep 500m split time to 2:00 to 2:15 or less. Or scale to 750m.

B: 1000m Row (Time)

Max Effort 1000m Row

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Puppy Dog Pose

2 Mins. Standing Straddle Pose