Wednesday 052219

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

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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.


Metcon (AMRAP – Rounds and Reps)

20 Min. AMRAP of:

5 Strict L-Sit Pull-Ups

10 Strict Ring Dips

15 Alternating Pistols

πŸ”Ή 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.

πŸ”Ή S. R. DIP: Aim for at least sets of 5. Matador Dips, Scaled Ring Dips, or Box Dips.

πŸ”Ή 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.

πŸ§˜πŸΌβ€β™€οΈ 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

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