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23
Jan

Sunday 012416


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

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Skills Practice

* 15 Minute Time Cap

One Love (Time)

1 Round of:

20 Handstand Descents (Lower from a Handstand to your feet as slowly as possible).

16 Pul-Up Negatives (Lower to a hang as slowly as possible).

* RECORD: Total Descending or Lowering Time.

[Scaling Suggestions]:

[Scale 1]:

1 Round of:

20 Pike to a Plank (Lower from a Pike to a Plank as slowly as possible).

16 Negative Pull-Ups

[Scale 2]:

1 Round of:

20 Pike to a Plank (Lower from a Pike to a Plank as slowly as possible).

16 Negative Barbell Pull-Ups

Workout of the Day

* 20 Minute Time Cap

Wrecking Ball (Time)

5 Rounds of:

20 L-Pull-Ups

16 Ring Dips

[Scaling Suggestions]:

[Scale 1]:

5 Rounds of:

12 L-Pull-Ups or Strict Pull-Ups

16 Ring Dips

[Scale 2]:

5 Rounds of:

10 Ring Rows

:30 L-Sit Hold

10 Ring Push-Ups

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