Main – Albany CrossFit: WOD – (Be)tter

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Function & Sport

Metcon (No Measure)

Practice Handstand Skills for 15 Minutes:

A. Tripod Holds – 30 Seconds

B. Wall Walks – 3-5 Reps

C. Handstand Walks – Max Distance

D. Kick Up Attempts – 5-8 (Floor or Wall)

E. Slow Bear Walks
You can alternate between exercises or focus on one-two skills you would like to practice the most.

Function WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
* 10 Minute Time Cap

Sport WOD

Anabolic Annie (Time)

100-80-60-40-20

Double Unders

25-20-15-10-5

Ab Mat Situps
* RX Plus = GHD Sit Ups instead of Ab Mat Sit Ups.

** 12 Minute Time Cap

Injury Prevention

LAX Ball in Forearms (No Measure)

LAX Ball in Calfs (No Measure)