Thursday 110118

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

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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


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.


25 Min. Time Cap.

Re-Test from 3.11.18

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
[Scale 1]:

75% Bodyweight Bench Press


[Scale 2]:

5 Rounds of:

15 Dumbbell Bench Press (50/35 per hand)

15 Barbell Pull-Ups


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