Tuesday 040219

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

View Public Whiteboard


3 Sets of:

:20 Front Scale Hold (Right)

Rest :10

:20 Front Scale Hold (Left)

Rest :10

3 Sets of:

:20 Back Scale Hold (Right)

Rest :10

:20 Back Scale Hold (Left)

Rest :10

1 Set of:

1 Min. Front to Back Scale Flow (Right)

Rest :30

1 Min. Front to Back Scale Flow (Left)


πŸ”Ή Hold onto th rig or wall to help maintain balance. Work on taking the hands away from assistance where possible.

πŸ”Ή Hold the front and back scales with the floating leg either at a lower height or bent at 90 degrees.

Monostructural Mayhem! (AMRAP – Reps)

6 Rounds of:

1 Min. Calorie Bike

1 Min. 20’ Shuttle Sprints*

1 Min. Calorie Row

1 Min. Double Unders

* Every 20’ Sprint counts as a rep. Touch the floor at the 20’ mark for each rep to count.


πŸ”ΉDU: Practice attempts or do large unbroken sets of Single Unders.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Seated Leg Forward Fold Pose / Side

1 Min. Pigeon Pose / Side

Previous PostNext Post