Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 8 Mins. for Quality: Tripod or Headstand Holds* 12 (Total) Weighted Cossack Squats * Shoot to hold the Tripod or Headstand for as long as possible. Each time you stop do a set of Cossack Squats. [Scaling]: Scale the tripod by keeping one foot on the floor. Choose a weight that allows for good technique. Use no weight or hold the rig to scale. Conditioning 25 Min. Time Cap. Metcon (Time) Conditioning: Bike 1,000m Then, 10 Rounds of: 10 Handstand Push-Ups 10 Alternating Pistols Then, Bike 1,000m [Scale 1]: Bike—No Changes. Reduce HSPU to 6 reps and use AB Mats if needed. 10 Scaled Pistols [Scale 2]: Bike—500m 6 to 10 Box HSPU or Seated Dumbbell Strict Press (You choose the weight) 10 Lunges or Box Step Ups Skills Practice Hold the following poses and stretches for...
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