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

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🤸🏼‍♂️ SKILLS PRACTICE

2 Sets of:

:30 Hollow Hold

:30 Superman Hold

1 Min. Hollow Arch / Roll

2 Sets of:

:30 Hollow Raises

:30 Superman Raises

1 Min. Hollow Arch / Roll

🔥 CONDITIONING

15 Min. Time Cap.

Captain America (Time)

3 Rounds of:

3 Legless Rope Climbs (15’) (No Jump)

15 Strict Ring Dips

1 Min. L-Sit (Floor)

[SCALING]:

🔹 ROPE: Reduce height 10’ or 12’. Use legs. 3 Get-Ups with slow descent.

🔹 DIPS: Matador, Ring Push-Ups

🔹 L-SIT: Use plates, Heels on Floor, V-Sit, Tucked V-Sit.

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Archer Pose / Side

1 Min. Seated Leg Forward Fold Pose / Side