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

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🤸🏼‍♂️ SKILLS PRACTICE

For Quality:

:90 – :60 – :45 – :30

KB or DB Windmill (Right)

KB or DB Windmill (Left)

Double Unders

[SCALING]:

🔹 WINDMILL: Choose a light weight that allows for good technique and continuous movement.

🔹 DU: Attempts + Single Unders

🔥 CONDITIONING

Assualt Baseline (Time)

60 Calorie Bike

50 Air Squats

40 AB Mat Sit-Ups

30 Push-Ups

20 Pull-Ups

10 Burpees

[SCALING]:

🔹 PUSH-UPS: Segmented or Box Push-Ups

🔹 PULL-UPS: Ring Rows

🔹 VOLUME: Reduce to keep intensity and speed through exercises high. Example: 40-30-30-20-20-10