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

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Skills Practice

Metcon (No Measure)

8 Mins. for Quality

10 Wall Dead Bug

15 Double KB Sumo Deadlifts

:20 Starfish Forearm Side Plank / Side

[Scaling]:

You choose the KB weight.

Regular Forearm Side Planks.

Strength

Every 2 Mins. for 10 Mins.

3 Sumo Deadlifts @ 80% 1rm, Climbing

[Scale 1]:

3 Sumo Deadlifts @ 80% 1rm, Across

[Scale 2]:

3 Sumo Deadlifts @ Moderate Weight

Sumo Deadlift

Midline

Metcon (AMRAP – Reps)

Tabata,

:20 On, :10 Off x 16

Bicycle Crunch

Glute Bridges

Tuck Ups or AB Mat Sit-Ups

Superman Rocks or Raises