Albany CrossFit – Albany CrossFit: WOD – (Be)tter
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.
[Scaling]:
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
Conditioning
Metcon (AMRAP – Reps)
Tabata!
(:20 On, :10 Off x 8 for each movement)
Handstand Push-Ups
REST 1 Min.
Alternating Pistols
REST 1 Min.
Push-Ups
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)
ROMWOD & CHILL
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