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12
Aug

Monday 081318

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

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Skills Practice

Metcon (No Measure)

8 Min. AMRAP:

Max Effort Ring L-Sit

50’ Handstand Walk Between Attempts

[Scale 1]:

Ring or Matador Support

25’ Handstand Walk Attempts, Inverted Shoulder Taps, or Lateral HS Walk on the wall.

[Scale 2]:

Ring Push-Up Hold

3-5 Wall Walks or 50’ Bear Crawls

Conditioning

20 Min. Time Cap.

Metcon (Time)

21-18-15-12-9-6-3:

Ring Dips

Overhead Squats (115/75)

[Scale 1]:

18-15-12-9-6-3:

Matador Dips

Overhead Squats (95/65)

[Scale 2]:

15-12-9-6-3:

Box or Scaled Ring Dips

Overhead Squats (45/35)

Recovery

Foam Roll:

Biceps x 10 / Side

Triceps x 10 / Side

Lower Back x 15 / Side

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