Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
4 Rounds for Quality:
:20 Inactive / Active Hang
REST :10
:20 Ring Support / Bottom of Dip Hold
REST :10
:20 Front / Back Scale (Right)
REST :10
:20 Front / Back Scale (Left)
REST :10
* Perform the first exercise on ODD rounds and the second on EVEN rounds.
🔥 CONDITIONING
Metcon (AMRAP – Rounds and Reps)
20 Min. AMRAP of:
5 Strict L-Sit Pull-Ups
10 Strict Ring Dips
15 Alternating Pistols
🔹 S. L. PL: Modify to allow for 5 tough, but unbroken reps. Strict Regular Pull-Ups or Barbell Pull-Ups. Pair with a maximal L-Sit Hold.
🔹 S. R. DIP: Aim for at least sets of 5. Matador Dips, Scaled Ring Dips, or Box Dips.
🔹 PISTOLS: Scale with non-working leg as straight as possible. Rig assisted or to a target. Keep track of the leg you finish a round with, start with the opposite leg on the next round.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Thread the Needle Pose / Side
2 Min. Seal [Sphinx] Pose