Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (AMRAP – Reps)
On the Minute for Quality x 9
Min. 1: Sprinter Sit Ups
Min. 2: Power Skips*
Min. 3: Lateral Step Ups (Ballistic Block)
* Focus on a powerful jump up instead of forward on the power skips – opposite limbs in the air.
Record total sit ups.
Conditioning
15 Minute Time Cap.
Metcon (Time)
4 Rounds of:
15 Box Jumps (36/30)
400m Run*
*If unable to run (weather), perform 90 seconds of max effort distance on the bike. Scale 2 scale to shuttle sprints.
[Scale 1]:
4 Rounds of:
15 Box Jumps (30/24)
400m Run or 90 Second Bike
[Scale 2]:
4 Rounds of:
15 Box Jumps (20/12)
50’ Shuttle Sprints*
*Rig to hall and back = 50’ – Complete 50’ x 13
Recovery
Metcon (No Measure)
1 Min. Foam Roll Calves
:30 Split Stance Calf Raise / Side
1 Min. Foam Roll Hamstring
1 Min. Self Rebounding
1 Min. Foam Roll Quads
:30 Split Stance Calf Raise / Side
1 Min. Foam Roll Calves