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

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🤸🏼‍♂️ SKILLS PRACTICE

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)

[SCALING]:

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

🔹 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.

[SCALING]:

🔹DU: Practice attempts or do large unbroken sets of Single Unders.

🧘🏼‍♀️ 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