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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
For QUALITY:
1 Set of:
Bear Crawl (Hall to Wall)
Reverse Bear Crawl (Wall to Hall)
10 Air Squats
10 Downward / Upward Dog
1 Set of:
Inchworm (Hall to Wall)
Reverse Inchworm (Wall to Hall)
10 Single Legged Glute Bridges / Side
:30 Side Plank / Side
Workout of the Day
* 20 Minute Time Cap
[Scaling Suggestions]:
* Reduce the distance to keep the intensity high and maintain proper mechanics.
[Scale 1]:
10 Rounds of:
75 Yard Sprint (or Swim)
* Rest 1 Minute
[Scale 2]:
10 Rounds of:
50 Yard Sprint (or Swim)
* Rest 1 Minute
Metcon (10 Rounds for time)
10 Rounds of:
Sprint 100 Yards
* Rest 1 Minute
** Optional **
If you have access to a pool, perform:
10 Rounds of Swim 100 Yards
* Rest 1 Minute
Skills Practice
Metcon (No Measure)
PRACTICE for 10 Minutes:
Rope Climbs