Wednesday 010219

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

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Skills Practice

10 Mins. for Quality of:

50’ Handstand Walk

Accumulate :30 in a Ring L-Sit

20 (total) Cossack Squats


HS Walks:

25’ Attempts, 20 Inverted Shoulder Taps, 5 Wall Walks, 50’ Bear Crawls, 10 Lateral HS Walk on wall or 2 around a box.

Ring L-Sit:

Ring or Matador Support or Knee Tuck Hold, Ring Push-Up Hold

Cossack Squats:

Use a weight for balance or hold onto the rig for support.


Every 2:30 x 5 Complete:

3 Overhead Squats @ 70% 1rm, Climbing


Stay at 70% across all sets.

Start moderately heavy if 1rm Overhead Squat is unknown.

Overhead Squat (Record Heaviest 3)


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

1 Min. Low Dragon Pose / Side

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