Wednesday 121918

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

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Skills Practice

Metcon (No Measure)

4 Rounds for Quality:

:20 Hanging L-Sit Hold

Rest :10

:20 Handstand Hold

Rest :10

:20 Toes to Bar

Rest :10

:20 Handstand Push-Ups

Rest :10


Knee Tuck Hold or Active Hang

Wall Walk to HS Hold

Straight Leg Raises or Knee Tucks

HSPU with AB Mats or off Boxes


25 Min. Time Cap.

5k Row (Time)

Max Effort 5k Row
[Scale 1]:

No Change

[Scale 2]:

Max distance within Time Cap or 5k, whichever comes first.


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Eagle Pose / Side

1 Min. Half Saddle Pose / Side

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