Call Us: (518) 459.4444

13
Apr

Friday 041417

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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

On the Minute x 9 for Quality:

Minute 1 – :30 Ring L-Sit HOLD

Minute 2- :40 Alternating Hanging Hip Touches

Minute 3 – :50 Squat Therapy

[Scale 1]:

Minute 1 – :30 Ring Support HOLD

Minute 2 – :20 Single Arm Hang (Right), then :20 with the Left

Minute 3 – No Change

[Scale 2]:

Minute 1 – :30 Ring Knee Tuck or Push-Up Hold

Minute 2 – :40 Scaled Hanging Hip Touch

Minute 3 – No Change

Garrett (Time)

3 rounds:

75 Air Squats

25 Ring Handstand Push-ups

25 L Pull-ups
In honor of Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, WV was killed in Herat Province, Afghanistan on August 4, 2008.
To learn more about Garrett click here
[Scale 1]:

3 Rounds of:

75 Air Squats

25 Deficit Handstand Push-Ups (6″/4″)

25 Pull-Ups (Knees Tucked)

[Scale 2]:

3 Rounds of:

50-75 Air Squats

25 Regular Handstand Push-Ups or Ring Push-Ups

25 Pull-Ups or Barbell Pull-Up

Workout of the Day

* 25 Minute Time Cap

Leave a Reply