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

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Skills Practice

Metcon (No Measure)

3 Sets:

:10 Hollow Hold

Rest :10

:20 Hollow Raises

Rest :20

:30 Hollow Rocks

Rest :30

[Scaling]:

Modify movements by tucking knees or lowering arms to maintain the hollow position.

Conditioning

20 Min. Time Cap.

Metcon (Time)

7 Rounds:

15 Hip Extensions

3 Strict Muscle Ups

[Scale 1]:

7 Rounds:

15 Good Mornings (65/45)

1-3 Muscle Ups, 6 Strict Pull-Ups, or 3 Boxer Pose Muscle Ups

[Scale 2]:

7 Rounds:

10 Good Mornings (45/35)

3 Muscle Up Transitions or Rope Rows

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Standing Straddle Pose

1 Min. Seated Leg Forward Fold Pose / Side