Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
12 Mins. to go HEAVY:
Barbell Turkish Get Ups
🔹 Complete each weight on both sides for it to count.
Barbell Turkish Get-Up
18 Min. Time Cap.
5 Rounds of:
1 Min. Handstand Hold
21 Strict Toes to Bar
🔹 HS HOLD: Pike hold off a box w/ knees down or lets straight. Hold dumbbells overhead.
🔹 T2B: Reduce reps to 15 if needed. Scale to straight leg raises or knee tucks. If unable to hang do Candlesticks on the floor.
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Seal [Sphinx] Pose
1 Min. Extended Arm Lizard Pose / Side