Tuesday 021919

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

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Skills Practice

Wrist Mobility (Coach’s Choice)


10 Mins. to go Heavy:

Pausing Turkish Get-Up

* Pause for :3 at each position while getting up and lowering back down. Use dumbbells or kettlebells. Only weights completed on both sides count.


Handstand and L-Sit Review

Pausing Turkish Get-Up (Record Heaviest TGU Here)


20 Min. Time Cap

Metcon (Time)

3 Rounds of:

1 Min. L-Sit Hold (Floor)

2 Min. Handstand Hold

500m Row


L-SIT: complete in (3) attempts or less. Reduce to :30 to :45. Use parallettes, plates, dumbbells, or boxes. Tuck the knees.

HANDSTAND: complete in (4) attempts or less. Reduce to :60 or :90. Hold tripods, headstands, pikes off box, or heavy dumbbells overhead.

ROW: this row should be a hard effort. Keep 500m split time between 2:00 and 2:30 or less. Scale to 350m if you’re above 2:30.


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. Pigeon Pose / Side

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