Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 For Quality:
Record total reps for each exercise.
Each second counts as a rep for holds.
Complete one exercise before moving on to the next.
:90 Front to Back Scale / Side
1 rep = front to back. Record total for both sides.
3 Mins. Straddle L-Sit
SCALE: Tucked Straddle L-Sit or Straddle Ups
3 Mins. Headstand or Tripod Hold
3 Mins. Bear Crawl Hold
🔹 Sumo Deadlift High Pull Progression
Front to Back Scales
Bear Crawl Hold (Low Butt)
8 Min. Time Cap.
Sumo Deadlift High Pulls (95/65)
Lateral Burpees Over Bar
🔹 SDHP: Reduce weight to go unbroken or modify to a Kettlebell SDHP.
🔹 BURPEES: Step over the bar or do regular burpees.
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Child’s Pose
2 Min. Standing Straddle