Tuesday 071619

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

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πŸ”Ή 15 Mins. to go HEAVY:

30’ Farmers Carry

πŸ”Ή Gymnastics Skills:

– Handstand Hold

– Forearm Plank

– Ring Support

Farmer’s Carry


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

πŸ”Ή 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.

πŸ”Ή HS HOLD: Heavy Dumbbell Overhead Hold.

πŸ”Ή R. SUPPORT: Matador Support or Scaled Ring Support (feet touching floor).

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Pigeon Pose / Side

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