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

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🤸🏼‍♂️ SKILLS PRACTICE

8 Mins. to accumulate as much time as possible for each exercise. Every second counts as (1) rep. Change exercises / sides each time you break.

Ring L-Sit

🔹 SCALE: Matador L-Sit, supports or support with legs as high as possible, single legged, knees tucked. Use pirouette or boxes if needed.

Back Scales

🔹SCALE: Hold onto rig or wall for balance help. Raise the back leg as high as possible or flex it to 90 degrees if needed.

Ring L-Sit

Back Scales (Reps on both legs added together.)

🏋🏼‍♂️ STRENGTH

6 Sets, One Every 2:30:

Set 1:

5 Unbroken Power Cleans @ 75% 1RM

Set 2:

3 Unbroken Power Cleans @ 80% 1RM

Set 3:

3 Unbroken Power Cleans @ 85% 1RM

Set 4, 5, and 6:

1 Power Cleans @ 90% 1RM, Climbing

Power Clean (75% x 5)

Power Clean (Heaviest x 3)

Power Clean (Heaviest x 1)

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

2 Min. Standing Straddle