Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
10 Mins. for Quality:
50’ Handstand Walk
10 One-Arm Russian KB Swings / Side
50’ Handstand Walk
10 Goblet Kneel to Stand
[Scaling]:
Choose a challenging weight.
Choose two different HS Walk scalings: 25’ Attempts, 50’ High Butt Bear Crawl, 3-5 Wall Walks, 20 Inverted Shoulder Taps, 10 Lateral Wall HS Walk (5 left/5 right).
Metcon (No Measure)
10 Mins. for Quality:
50’ Handstand Walk
10 One-Arm Russian KB Swings / Side
50’ Handstand Walk
10 Goblet Kneel to Stand
[Scaling]:
Choose a challenging weight.
Choose two different HS Walk scalings: 25’ Attempts, 50’ High Butt Bear Crawl, 3-5 Wall Walks, 20 Inverted Shoulder Taps, 10 Lateral Wall HS Walk (5 left/5 right).
Strength
Every 2 Mins. x 7:
3 Hang Power Cleans @ 75% 1rm, Climbing
[Scale 1]:
3 Hang Power Cleans @ 75% 1rm, Across
[Scale 2]:
3 Hang Power Cleans @ Moderate Weight, Climbing or Across
Hang Power Clean (Record heaviest set of 3)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Lizard Pose / Side
1 Min. Eagle Pose / Side*
* Sit in Saddle or Toe Saddle Pose while doing Eagle.