Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Rounds of:
1 Min. Handstand Hold (every :10 do 1 Strict HSPU)
1 Min. Weighted Sit-Ups (20/14)
1 Min. Calorie Row
[Scaling]:
Handstand Hold or Box HS Hold w/ Box HSPU every :10. Use the wall ball you plan to use for the WOD for Sit-Ups.
Conditioning
20 Min. Time Cap.
Metcon (Time)
5 Rounds of:
30 Medicine Ball Cleans (20/14)
30 Push-Ups
[Scale 1]:
5 Rounds of:
30 Medicine Ball Cleans (14/10)
20 Push-Ups
[Scale 2]:
5 Rounds of:
20 Medicine Ball Cleans (10/8
10 Push-Ups
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Half Saddle Pose / Side