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

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Skills Practice

Metcon (No Measure)

10 Min. AMRAP for Quality:

10 (Total) Double KB Fr. Kneel to Stand

50′ Handstand Walk

10 Double KB Sumo Deadlift

50′ Handstand Walk

You choose the KB weight.

HS Walk Options:

3 to 5 Wall Walks

High Butt Bear Crawls

Lateral HS Walk on Wall

Attempts

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP of:

21 GHD Sit-Ups

14 One-Arm Dumbbell Push Jerks

* Use a single, heavy dumbbell (you choose the weight) and alternate arms each rep.

[Scale 1]:

21 V- or Tuck-Ups

[Scale 2]:

21 AB Mat Sit-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Standing Straddle Pose

1 Min. Pigeon Pose / Side

1 Min. Eagle Pose / Side