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

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🤸🏼‍♂️ 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.

5—10

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.

Front Scales

Back Scales

Hanging L-Sit

Forward Rolls

Starfish Forearm Side Plank

🏋🏼‍♂️ STRENGTH

15 Mins. to build to a heavy set of 4 alternating Back Rack Lunges.

Back Rack Lunge

🧘🏼‍♀️ ROMWOD

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