Wednesday 012815


Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

WOD Prep / Skills

Metcon (No Measure)

Handstand Practice

10 Minute AMRAP for Quality of:

20-30 Second Tripod Hold

5 Kick Ups (Floor or Wall)

3-5 Wall Walks

Walking Across the Room (On all fours or just hands)


Rope Climb Practice (8-10 Minutes):

* Coach will instruct class on technique.

Work on wrapping feet around the rope / climbing up and down.


Life (Time)

In Teams of 2:

Partner 1 Completes 20 Strict Handstand Push Ups while

Partner 2 Completes 2 Legless Rope Climbs and Switch Stations


20 Partner Burpee Wallballs

40 Hang Squat Clean (135/95)

40 Front Rack Lunge Steps (135/95)

* Split the workout as desired between teammates for the second half of the workout.
* 15 Minute Time Cap

Injury Prevention

3×10: Band Pull Aparts (No Measure)

* Many will need to use Blue & Red bands.

Previous PostNext Post