Wednesday 012319

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

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Skills Practice

10 Mins. for Quality:

Max Effort Handstand Hold

Max Effort Handstand Walk (3 Attempts per Round)

Max Effort Hanging L-Sit Hold

* Record a “rep” for every :10 holding a Handstand or L-Sit. Record the best unbroken set for each exercise.


HOLD: Tripod or Headstand Holds

WALK: Attempts, Bear Crawls or Wheelbarrow Walks with Partner

L-SIT: One leg extended / One tucked, Knees Tucked, Hang

Handstand Hold

Only heels touching the wall.

Hanging L-Sit

Handstand Walks (Distance)

Tripod Hold

Headstand Hold


Metcon (AMRAP – Reps)


(:20 On, :10 Off x 8 for each movement)

Handstand Push-Ups

REST 1 Min.

Alternating Pistols

REST 1 Min.


REST 1 Min.

Jumping Lunges

REST 1 Min.

* Record REPS for each individual exercise in the comments.

[Scale 1]:

HSPU w/ AB Mats or Box HSPU

Scaled Pistol to Box (Use straight non-working leg)

Push-Ups (AB Mat under chest if needed)

Jumping Lunges

[Scale 2]:

Box HSPU or Seated DB Strict Press (20/15 per hand)

Bottoms Up Pistol (Scale to something with a straight non-working leg)

Segmented Push-Ups

Alternating Lunges (no Jump)


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Eagle Pose / Side*

* Sit in Toe Saddle Pose

1 Min. Half Saddle Pose / Side

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