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

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🤸🏼‍♂️ 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

🔥 CONDITIONING

18 Min. Time Cap.

Metcon (Time)

5 Rounds of:

1 Min. Handstand Hold

21 Strict Toes to Bar

[SCALING]:

🔹 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.

🧘🏼‍♀️ ROMWOD

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