Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Tabata for Quality,
(:20 On, :10 Off x 12)
Inverted Shoulder Taps
Ring L-Sit Hold
Bottoms Up Pistols (Right)
Bottoms Up Pistols (Left)
[Scale 1]:
Wall Walk to Shoulder Taps
Ring Support Hold
Bottoms Up Pistols (Right/Left)
[Scale 2]:
Handstand Hold
Matador Support or Ring Push-Up Hold
Assisted Bottoms Up Pistols (Right/Left)
* Use the rig for assistance.
Conditioning
25 Minute Time Cap.
RX Plus = 13 Minute Time Cap.
2018 Regionals 18.3 (Time)
3 Rounds of:
9 Muscle Ups
36′ Handstand Walk
36-45-54 Alternating Pistols
36′ Handstand Walk
[Scale 1]:
3 Rounds of:
5 Muscle Ups
25′ Handstand Walk Attempts
36-45-54 Alternating Scaled Pistols
25′ Handstand Walk Attempts
[Scale 2]:
3 Rounds of:
5 Muscle Up Transitions
36′ Bear Crawl
36-45-54 Lunges
36′ Bear Crawl
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Standing Straddle Pose
2 Min. Bound Angle Pose
1 Min. Supine Twist Pose / Side