Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets of:
:20 Goblet Squats
Rest :10
:20 Strict Chin Ups
Rest :10
:20 Russian Kettlebell Swings
Rest :10
:20 Strict Ring Dips
Rest :10
* You choose the weight, Go Heavy!
[Scale 1]:
Chin Up Grip Barbell Pull-Ups
Matador Dips
[Scale 2]:
Chin Up Grip Ring Rows
Scaled Dips
Strength
Every 2:00 Mins. x 5:
3 Overhead Squats @ 75% 1rm, Climbing
[Scale 1]:
3 Overhead Squats @ 75% 1rm, Across
[Scale 2]:
3 Overhead Squats @ Moderate Weight, Climbing or Across
Overhead Squat (5 x 3 @ 75% 1rm, Climbing)
Midline
Metcon (Time)
8 Mins. for Total Time:
Plank on Rings
* Each time you break complete 1 Round of:
15 Hollow Rocks
15 Superman Rocks
[Scale 1]:
15 Hollow Raises
15 Superman Raises
[Scale 2]:
10 Hollow Raises (Knees Tucked if Necessary)
10 Superman Raises