Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Skill 1 – Deck Squats:
-2 Hand Assist
-1 Hand Assist
-Rocking Chair Get Up
-Deck Squat (no assist)
🔹 Skill 2 – Handstand Kick Up to Wall Practice
🔹 Skill 3 – Inverted Burpees
🔥 CONDITIONING
30 Min. Time Cap.
Metcon (Time)
3 Rounds of:
21 Hip Extensions
21 GHD Sit-Ups
21 Lateral Burpees Box Jumps (24/20)*
21 Inverted Burpees
* Land on the box and travel to the other side each rep. No hip extension required. Both feet must land on the box.
[SCALING]:
🔹 HIP EXT: Bulgarian or Heavy Russian Swings. Choose a challenging weight that can be done unbroken.
🔹 GHD SIT-UPS: To parallel, V-or Tuck-Ups, Weighted AB Mat Sit-Ups.
🔹 LBBJ: Regular Burpee Box Jumps. Scale the height.
🔹 INV. BURPEE: Deck Squat to Handstand Kick Up, assist deck squat with hands if needed. Regular burpee + kick up attempt.
🔹 VOLUME: Reduce the reps on some or all movements to 15 if needed.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Puppy Dog Pose
1 Min. Supine Twist Pose / Side