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27
Jun

Thursday 062818

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

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Skills Practice

Tabata for Quality,

(:20 On, :10 Off x 12)

Inverted Shoulder Taps

Ring L-Sit Hold

Bottoms Up Pistols (Right)

Bottoms Up Pistols (Left)

[Scale 1]:

Wall Walk to Shoulder Taps

Ring Support Hold

Bottoms Up Pistols (Right/Left)

[Scale 2]:

Handstand Hold

Matador Support or Ring Push-Up Hold

Assisted Bottoms Up Pistols (Right/Left)

* Use the rig for assistance.

Conditioning

25 Minute Time Cap.

RX Plus = 13 Minute Time Cap.

2018 Regionals 18.3 (Time)

3 Rounds of:

9 Muscle Ups

36′ Handstand Walk

36-45-54 Alternating Pistols

36′ Handstand Walk

[Scale 1]:

3 Rounds of:

5 Muscle Ups

25′ Handstand Walk Attempts

36-45-54 Alternating Scaled Pistols

25′ Handstand Walk Attempts

[Scale 2]:

3 Rounds of:

5 Muscle Up Transitions

36′ Bear Crawl

36-45-54 Lunges

36′ Bear Crawl

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Standing Straddle Pose

2 Min. Bound Angle Pose

1 Min. Supine Twist Pose / Side

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