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

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🤸🏼‍♂️ SKILLS PRACTICE

Metcon (AMRAP – Rounds and Reps)

10 Mins. For Quality or Intensity:

50’ Handstand Walk

10 Strict L-Sit Pull-Ups

50’ Handstand Walk

8 Pistols / Side (Not Alternating)

* 25’ counts as a rep on HS Walks

[SCALING]:

🔹 HS WALK: 25’ HS Walk, Attempts, Bear Crawls, 3 to 5 Wall Walks. Choose two to alternate between.

🔹 L-SIT PULL-UP: Regular Strict or Barbell Pull-Ups + :20 to :30 Hanging L-Sit, Tucked, or Hang Hold

🔹 PISTOLS: Rig Assisted, bottoms up, or to a target. Choose scaling that keeps the non-squatting leg as straight as possible.

🏋🏼‍♂️ STRENGTH

Every 2:30 x 9:

Sets 1 and 2:

5 Overhead Squats @ 60 and 65% 1rm

Sets 3, 4, and 5:

3 Overhead Squats @ 70, 75, and 80% 1rm

Sets 6, 7, 8, and 9:

1 Overhead Squat @ 85% 1rm, Climbing

Overhead Squat (Record 65%)

Overhead Squat (Record 80%)

Overhead Squat (Record heaviest single)

🧘🏼‍♀️ ROMWOD

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. Half Saddle Pose / Side