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

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Warm-Up

Metcon (No Measure)

3 Sets of:

5 Inchworms (Slow)

10 Lunges (Turn Toward Forward Leg) Total

15 Scap Push-Ups

:20-:30 Pull-Up Bar Hang

Workout of the Day

* 20 Minute Time Cap

[Scale 1]:

10 Rounds of:

3 Handstand Push-Ups

6 Alternating Pistols

9 Pull-Ups

* Reduced reps to decrease volume and minimize rest. The goal is to perform the first 5 rounds unbroken.

[Scale 2]:

5 Rounds of:

5 Handstand Kick Ups (No Push-Up)

10 Alternating Pistols to Box (or other scale)

15 Ring Rows

* Keep shoulders active and abs tight. If Air Squats still need work, perform them instead of pistols. Try to perform the first 3 rounds of ring rows unbroken. Use a plate so your feet are in the same spot each round.

Red Light…Green Light… (Time)

10 Rounds of:

5 Handstand Push-Ups

10 Alternating Pistols

15 Pull-Ups

Mobility

World’s Greatest Stretch (No Measure)

1 x 2 / Side.

Hold each position for :3.