Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 20 Minute Time Cap
Skills Practice
* 15 Minute Time Cap
Metcon (No Measure)
3 Sets for Quality 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
Metcon (Time)
50-40-30-20-10 of:
Wall Balls (20/14)
Box Jumps (24/20)
[Scale 1]:
Wall Ball (14/10)
Box – No Change
[Scale 2]:
40-30-20-10-5 of:
Wall Ball (10/8)
Box Jump (20/12)