Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
In Teams of 2,
The Junkyard Dog Warm-Up (4 Sets per Person Alternating)
Then,
1. Kipping Pull-Up Instruction
2. Burpee Pull-Up Instruction*
* Jump to a pull-up bar that is high enough for full arm extension after the burpee. Establish the hang before doing the pull-up.
Conditioning
30 Min. Time Cap.
The Admiral (Time)
3 Rounds of:
20 Burpee Pull-Ups
20 Front Squats (155/105)
20 Box Jumps (24/20)
[Scale 1]:
15 Burpee Pull-Ups if needed
Barbell Weight (135/95)
[Scale 2]:
3 Rounds of:
12 Burpees to Target (6″ Above OH Reach)
20 Ring Rows
20 Front Squats (95/65)
20 Box Jumps (20/12)
Recovery
1 Min. Couch Stretch / Side
1 Min. LAX Ball in Foot / Side