Announcements
Main – Albany CrossFit: WOD – (Be)tter
Warm-Up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Workout of the Day
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
Skills Practice
Metcon (No Measure)
Practice Handstand Skills for 10 Minutes:
Holds:
:30 Hold Against Wall
:30 Hold Freestyle
:30 Tripod
Dynamic Skills:
5 Kick Up Attempts
5 Strict Handstand Push Ups
Max Distance Hadstad Walk
* Choose one hold and one dynamic skill. You can alternate between different exercises as you go. Rest as needed between exercises.
Mobility
Forearm Stretching (No Measure)
2 Sets of:
:30 Front and Back / Side.