Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
[Scale 1]:
15 Minute AMRAP of:
9 Deadlifts (135/95)
12 Push Ups
15 Box Jumps or Step Ups (24/20)
[Scale 2]:
15 Minute AMRAP of:
9 Deadlifts (95/65)
12 Segmented Push-Ups
15 Box Jumps or Step Ups (20/12)
After Party
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP for Quality of:
:30 Hanging L-Sit
50′ Handstand Walk
[Scale 1]:
:30 Hanging L-Sit
1 Minute Handstand Walk Practice (Record Distance Each Round)
[Scale 2]:
:30 Hanging Knee Tuck
50′ Partner Wheelbarrow Walk
* Partner up and take turns completing rounds working on skills.