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Wednesday 040115

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Main – Albany CrossFit: WOD – (Be)tter

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Warm-Up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Workout of the Day

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Skills Practice

Metcon (No Measure)

Practice Handstand Skills for 10 Minutes:

Holds:

:30 Hold Against Wall

:30 Hold Freestyle

:30 Tripod

Dynamic Skills:

5 Kick Up Attempts

5 Strict Handstand Push Ups

Max Distance Hadstad Walk

* Choose one hold and one dynamic skill. You can alternate between different exercises as you go. Rest as needed between exercises.

Mobility

Forearm Stretching (No Measure)

2 Sets of:

:30 Front and Back / Side.

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