Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
On the Minute x 9:
Min. 1: Dumbbell Forearm Side Plank (Right)
Min. 2: Dumbbell Forearm Side Plank (Left)
Min. 3: Handstand Push-Ups with Slow Negative
🔹 S. PLANK: You choose the weight. Use no weight if necessary.
🔹 HSPU: Slow negative + kick down or use a box.
🔹 SCORING: Each second held is a rep. Add the total for right and left side planks together. Record the weight in comments. Record total HSPU.
Dumbbell Forearm Side Plank
Handstand Push-Ups w/ Slow Negatives
Find a new 1RM in 15 Mins.
Clean and Jerk
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Pigeon Pose / Side