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

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Skills Practice

Metcon (No Measure)

On the Minute x 9:

Minute 1 – :30 Headstand Hold

Minute 2 – :30 Reverse Lunges

Minute 3 – :30 Alternating Hanging Hip Touches

[Scale 1]:

Minute 1 – :30 Tripod Hold

Minute 2 – No Change

Minute 3 – :15 Single Arm Hang (Right), then :15 with the Left

[Scale 2]:

Minute 1 – :30 Tripod (1 foot on floor)

Minute 2 – :30 No Change

Minute 3 – :30 Regular Hang

Workout of the Day

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
[Scale 1]:

4 HS Push-Up to 1-2

8 Pistols

12 Pull-Ups

[Scale 2]:

5 Dumbbell Strict Press

10 Alternating Scaled Pistols

15 Barbell Pull-Ups