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

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🤸🏼‍♂️ 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

Straddle L-Sit

Tripod Hold

Headstand Hold

Bear Crawl Hold (Low Butt)

🔥 CONDITIONING

8 Min. Time Cap.

Metcon (Time)

21-15-9 of:

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.

🧘🏼‍♀️ ROMWOD

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