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Oct

Sunday 102118

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

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Strength

15 Mins. to build to a new 1-Rep MAX Strict Press.

Strict Press

Conditioning

15 Min. Time Cap.

The “Marguerita” benchmark WOD was first posted on the CrossFit main site as the workout of the day for Wednesday, January 15, 2014.

Marguerita (Time)

50 Rounds of:

1 Burpee

1 Push Up

1 Jumping Jack

1 AB Mat Sit Up

1 Handstand

Example Round:

1. Do a Burpee

2. Do a Push-Up, then stand up.

3. Do a Jumping Jack

4. Do a Sit-Up, then stand up

5. Kick up to a Handstand freestyle on the open floor for a second. Feet together arms locked.

[Scale 1]:

Kick up to the wall for the handstand.

[Scale 2]:

35 Rounds of 1 rep each.

Get inverted for the handstand as you would for a wall walk. Not a full wall walk, just place the feet on the wall.

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Half Saddle Pose / Side

1 Min. Seated Leg Forward Pose / Side

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