Wednesday 100318

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

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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


Regular or Knee Tuck Hang

Matador or Scaled Support

Wall Facing Handstand Hold


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)


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

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