Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Every 2:30 Minutes for 7 Sets:
1 Overhead Squat @ 80% 1RM, Climbing
* Increase 2-8% each set.
[Scaling Suggestions]:
[Scale 1]:
1 Overhead Squat @ 80% 1RM, Across
[Scale 2]:
3 Overhead Squat @ Light-Moderate, Across – Practice Technique
Overhead Squat (7 x 1 @ 80%, Climbing)
After Party
Metcon (AMRAP – Reps)
Tabata (:20 On, :10 Off – 16 Rounds) of:
Double Unders
Russian Kettlebell Swings (70/53)
* Alternate movements each round.
[Scaling Suggestions]:
[Scale 1]:
Double Unders
Russian Kettlebell Swings (53/45)
[Scale 2]:
Double Under Attempts or Single Unders
Russian Kettlebell Swings (45/35)