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

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Skills Practice

Metcon (No Measure)

1 Set for Quality of:

3 World’s Greatest Stretch / Side (Pause 3 seconds in each position)

9 Air Squats

1 Ninety Second Air Squat *

* :30 descent to the bottom, :30 HOLD at the bottom, :30 ascent to finish the rep.

Then,

5 Minute AMRAP for Quality of:

10 Kettlebell Swings

10 Goblet Squats

* You choose the weight, perform at a casual pace.

Workout of the Day

Every 2:30 for 5 Sets of:

3 Back Squats @ 80% 1RM, Climbing

[Scale 1]:

3 Back Squats @ 80% 1RM, Across

[Scale 2]:

3 Back Squats @ Challenging Weight, Climbing

Back Squat (5 x 3 @ 80% 1RM, Climbing)

After Party

Tabata Bottom to Bottom Air Squats (AMRAP – Reps)

(:20 On, :10 Off – 8 Rounds)

Bottom to Bottom Air Squats

[Scaling Suggestions]:

[Scale 1 & 2]:

No Change

Remain in the bottom position for the rest intervals, and return back down immediately at the top of each rep. No resting at extension.