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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

4 Rounds of:

:30 KB Front Rack Hold

:60 Weighted Plank (Straight Arms)

* Go as heavy as technique allows.

For the Front Rack Hold, Knuckles touch at the sternum and bell rest between forearm and bicep. Holding it on shoulders gets you nothing.

[Scale 1]:

No Change

[Scale 2]:

:30 No Change

:60 Unweighted Max Effort plank.

Conditioning

Metcon (AMRAP – Rounds)

15 Minute AMRAP of:

50′ Handstand Walk

50′ Forward Walking Lunges

50′ Reverse Walking Lunges

* Every 25′ counts as a rep.

[Scale 1]:

15 Minute AMRAP of:

50′ Handstand Walk (10 Attempts MAX)

50′ Forward Walking Lunges

50′ Reverse Walking Lunges

[Scale 2]:

12 Minute AMRAP of:

50′ Bear Crawl (High Hips)

25′ Forward Walking Lunge

25′ Reverse Walking Lunge

ROMWOD & CHILL

Metcon (No Measure)

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Puppy Dog

1 Min. Right Side Pigeon

1 Min. Left Side Pigeon

1 Min. Right Side Saddle Eagle

1 Min. Left Side Saddle Eagle