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

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Skills Practice

Metcon (No Measure)

10 Mins. for Practice:

100′ Handstand Walk

10 Strict Ring Dips

1 Rope Climb (20′)

[Scale 1]:

50′ Handstand Walk, Attempts, 20 Inverted Shoulder Taps, 10 Lateral Walk Steps / Side

10 Strict Matador Dips

1 Rope Climb (10 to 15′)

[Scale 2]:

10 Wall Walks alternated with 100′ Bear Crawls.

10 Scaled Dips

3 Rope Get-Ups, Attempt Rope Hangs

Conditioning

10 Min. Time Cap.

Metcon (Time)

15-12-9 of:

Sumo Deadlift High Pull (135/95)

Chest to Bar Pull-Ups

[Scale 1]:

15-12-9 of:

Sumo Deadlift High Pull (115/75)

Pull-Ups

[Scale 2]:

15-12-9 of:

Kettlebell Sumo Deadlift High Pull (53/35)

Ring Rows

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Eagle Pose / Side

2 Min. Frog Pose