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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:30 Tripod Hold

Rest :10

:30 Hollow Hold

Rest :10

:30 Superman Hold

Rest :30

[Scaling]:

Keep one foot on the floor for Tripods, Tucked Hollow Hold.

Conditioning

25 Min. Time Cap.

Metcon (Time)

5 Ring Handstand Push Ups

5 Squat Cleans (185/125)

10 Strict Handstand Push Ups

10 Squat Cleans (155/105)

20 Handstand Push Ups

20 Squat Cleans (135/95)

40 Ring Dips

40 Squat Cleans (95/65)

[Scale 1]:

5 Strict Handstand Push Ups

5 Squat Cleans (155/105)

10 Handstand Push Ups

10 Squat Cleans (135/95)

20 Ring Dips

20 Squat Cleans (95/65)

40 Push Ups

40 Squat Cleans (75/55)

[Scale 2]:

3 Rounds of:

20 Push-Ups

20 Squat Cleans (65/45)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Archer Pose / Side

1 Min. Eagle Pose / Side