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

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Skills Practice

Kettlebell Arm Bar – 2 Minutes / Side

Then,

Practice Turkish Get-Ups and build to a max weight in 12 Minutes.

Kettlebell Arm Bar (No Measure)

2 Minutes / Side

@ Light to Moderate weight

Turkish Get Up (Max Weight)

Workout of the Day

* 6 Minute Time Cap

Metcon (Time)

(30/25) Calorie Bike

20 Burpee Box Jump Overs (30/24)

10 Ballistic Block to Shoulder

* Do not drop the block, they bounce unpredictablely.

[Scale 1:]

(20/15) Calorie Bike

20 Burpee Box Jump Overs (24/20)

10 Med Ball Clean over Shoulder (30/20)

[Scale 2:]

(15/10) Calorie Bike

20 Burpees Box Jump Overs (20/12)

10 Med Ball Clean over Shoulder (20/14)