Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets of:
:30 Contralateral Inchworms
:15 Rest
:30 Chin Over the Bar Hold
(Chin Up Grip)
:15 Rest
:30 Wall Sit (Arms Overhead)
:15 Rest
[Scaling]:
Inchworms – No Change
Barbell COB Hold*
Wall Sit (Arms held in front)
* Do not use 15 or 25 .lb barbells for the holds.
Conditioning
20 Minute Time Cap.
Metcon (Time)
100’ Handstand Walk
9 Squat Cleans (185/135)
75’ Handstand Walk
12 Squat Cleans (185/135)
50’ Handstand Walk
15 Squat Cleans (185/135)
25’ Handstand Walk
[Scale 1]:
50-50-25-25’ Handstand Walks
Squat Cleans (155/105)
[Scale 2]:
8 Wall Walks
9 Squat Cleans (95/65)
6 Wall Walks
12 Squat Cleans (95/65)
4 Wall Walks
15 Squat Cleans (95/65)
2 Wall Walks
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Puppy Dog Pose
1 Min. Half Saddle Pose / Side