Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
10 Mins. for Quality of:
50’ Handstand Walk
Accumulate :30 in a Ring L-Sit
20 (total) Cossack Squats
[Scaling]:
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.
Strength
Every 2:30 x 5 Complete:
3 Overhead Squats @ 70% 1rm, Climbing
[Scaling]:
Stay at 70% across all sets.
Start moderately heavy if 1rm Overhead Squat is unknown.
Overhead Squat (Record Heaviest 3)
ROMWOD & CHILL
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