Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Rounds of:
:30 Sampson Stretch / Side
10 Overhead Squats *
10 AB Mat Sit-Ups
10 Good Mornings *
10 Pull-Ups or Ring Rows
10 Ring Dips or Push-Ups
* Start with a PVC Pipe and then increase the weight with heavier barbells in the next two sets.
Workout of the Day
Build-A-WOD 4.0 (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
5 Movement A
10 Movement B
15 Movement C
(Choose one movement from each category to build your own WOD).
A.) Muscle Up Transitions, Bar Muscle Ups, Muscle Ups
B.) Goblet Squats (53/35), Wall Balls (30/20), Alternating Pistols
C.) Burpees, Kettlebell Swings (53/35), Calorie Row or Bike
Example:
20 Minute AMRAP of:
5 Bar Muscle Ups
10 Alternating Pistols
15 Calorie Bike
* You can only pick one movement from each category.