Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
10 Box Jumps (36/30)
15 One Arm Dumbbell Overhead Squats (50/35)
20 GHD Sit-Ups
[Scale 1]:
20 Minute AMRAP of:
10 Box Jumps (30/24)
10 One Arm Dumbbell Overhead Squats (30/20)
20 V-Ups
[Scale 2]:
20 Minute AMRAP of:
10 Box Jumps (20/12)
10 One Arm Dumbbell Front Squats (25/15)
20 AB Mat Sit-Ups
Strength
Start at Station A or B and complete all sets before moving onto the next station. Rotate to a new station every 8 minutes.
Station A:
4 x 10 GHD Hip Extensions
* Scale to Good Mornings (3 x 15 @ 45/35) if needed.
Station B:
B1: 3 x MAX TEMPO Push-Ups
* TEMPO = :5 pause at the top, :5 lowering, quick push after chest touches floor. Scale to :3/:3.
B2: 3 x MAX Chin Ups. Scale to Supine Ring Rows
Alternate between sets of Push-Ups and Ring Rows.