Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Front & Back Scales:
(1) Max effort hold per side and exercise.
Add both sides together for each exercise. Put the total time for each limb in the comments.
🔹 Hanging L-Sit:
(3) Max Effort Attempts.
Scaling: Tucked or regular Active Hang
Record best time only.
🔹 Forward Rolls,
Score in reps from 1 to 5 based on ability.
Scores 2 to 5 are earned doing consecutive rolls to standing position w/o using assistance to stand only.
4—8 to 9
3—5 to 7
2—2 to 4
1—Full roll, roll with assistance, or unable to stand out of roll.
🔹 Starfish Forearm Plank:
(1) Max Effort Hold per Side.
Add both sides together. Put the total time for each side in the comments.
Starfish Forearm Side Plank
15 Mins. to build to a heavy set of 4 alternating Back Rack Lunges.
Back Rack Lunge
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Thread The Needle
Pose / Side
1 Min. Seated Leg Forward Fold Pose / Side