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2
Jun

Sunday 060318

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

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Skills Practice

Metcon (No Measure)

For Quality,

1 Min. Handstand Walk

1 Min. Squat Therapy

1 Min. Handstand Walk

3 Minutes: Calorie Row

1 Min. Handstand Walk

1 Min. Squat Therapy

1 Min. Handstand Walk

[Scale 1]:

Handstand Walk Attempts

[Scale 2]:

Wall Walk or Bear Crawls (High Hips)

Conditioning

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
[Scale 1]:

20 Minute AMRAP of:

4 Handstand Push-Ups (1-2 AB Mats)

8 Alternating Pistols

10 Pull-Ups

[Scale 1]:

20 Minute AMRAP of:

5 Box Handstand Push-Ups

10 Alternating Scaled Pistols

15 Ring Rows

Recovery

Metcon (No Measure)

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog

1 Min. Toe Saddle Pose

2 Min. Standing Straddle

1 Min. Toe Saddle Pose

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