Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
8 Mins. for Quality:
:10 Chin Over Bar Hold
:20 Handstand Hold
:30 Double KB Fr. Squat Hold
50’ Handstand Walk
[Scaling]:
Active Hang or Chin Over Barbell
Wall Walk to HS Hold
You pick the weight
Shoulder taps, lateral wall walks, bear crawls, around the worlds.
Conditioning
25 Min. Time Cap.
Re-Test from 3.11.18
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
[Scale 1]:
75% Bodyweight Bench Press
Pull-Ups
[Scale 2]:
5 Rounds of:
15 Dumbbell Bench Press (50/35 per hand)
15 Barbell Pull-Ups
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Thread The Needle Pose / Side
1 Min. Twisted Cross Pose / Side