Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
Test: 10 Air Squats
1 Sets of:
Banded Side Steps x 10 / Side
Gunslinger Walk 50′
Reverse Gunslinger Walk 50′
Re-Test: 10 Air Squats
Workout of the Day
Every 3 Minutes for 5 Sets Complete:
3 Deadlifts @ 80% 1RM, Climbing
[Scale 1]:
3 Deadlifts @ 80% 1RM, Across
[Scale 2]:
3 Deadlifts @ Moderate Weight, Climbing
Deadlift (5 x 3 @ 80% 1RM, Climbing)
After Party
* 12 Minute Time Cap
Metcon (Time)
4 Rounds of:
10 One Arm Kettlebell Swings / Side (53/35)
30 Grasshoppers
[Scale 1]:
Kettlebell (45/30)
[Scale 2]:
Kettlebell (35/26)