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

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🤸🏼‍♂️ SKILLS PRACTICE

🔹 15 Mins. to go HEAVY:

30’ Farmers Carry

🔹 Gymnastics Skills:

– Handstand Hold

– Forearm Plank

– Ring Support

Farmer’s Carry

🔥 CONDITIONING

16 Min. Time Cap.

Metcon (Time)

2 Min. Handstand Hold

500m Row

2 Min. Forearm Plank Hold

500m Row

2 Min. Ring Support Hold

500m Row

🔹 DISTANCE/TIME: Reduce to 350m Row to keep intensity high and if finishing over 2:30. Reduce times to :60 or :90 and aim for long hold times each set.

🔹 HS HOLD: Heavy Dumbbell Overhead Hold.

🔹 R. SUPPORT: Matador Support or Scaled Ring Support (feet touching floor).

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Pigeon Pose / Side