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

View Public Whiteboard

Strength

15 minutes to build to a heavy weight on the complex.

Push Jerks don’t count.

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

7 Handstand Push-Ups

1 Rope Climb (15′)

[Scale 1]:

5 Handstand Push-Ups

(Use AB Mats if necessary)

1 Rope Climb (10′)

[Scale 2]:

7 Box Handstand Push-Up

1 Rope Get-Up

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Frog Pose

1 Min. Half Saddle Pose / Side