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Wednesday 010219

1
Jan

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

[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