Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
4 Sets of:
:20 Hanging L-Sit Hold
Rest :10
:20 Ring Support Hold
Rest :10
:20 Handstand Hold
Rest :10
[Scaling]:
Regular or Knee Tuck Hang
Matador or Scaled Support
Wall Facing Handstand Hold
Conditioning
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
RX Weight (70/53)
[Scale 1]:
20 Min. AMRAP of:
2 Regular or Chest to Bar Pull-Ups
2 Matador or Ring Dips
4 HSPU to AB Mat
8 Kettlebell Swings (53/35)
[Scale 2]:
20 Min. AMRAP of:
4 Boxer Pose MU Transitions
6 Box HSPU
8 Kettlebell Swings (35/26)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Supine Twist Pose / Side
1 Min. Half Saddle Pose / Side