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

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Warm-Up

Metcon (No Measure)

For QUALITY

1 Set of:

25 PVC Shoulder Passes

12 Overhead Squat

:30 Overhead Squat Hold

Then,

Inchworm (Hallway to Wall)

Reverse Inchworm (Wall to Hallway)

Then,

1 Set of:

25 Reverse Shoulder Passes

12 Overhead Squats*

:30 Overhead Squat Hold*

* With a barbell.

Workout of the Day

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Skills Practice

Metcon (No Measure)

Practice for 10 Minutes:

1.) Kipping

2.) Kipping Pull-Ups

3.) Kipping Toes 2 Bar