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

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🏠 AT HOME WORKOUT

WARM-UP:

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6 Mins. for Quality:

20 Single Unders

5 Push-up to Down Dog

20 Single Unders

10 Slow Air Squats

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PRACTICE:

6-4-2:

DB Power Cleans

* 10 DU (20 Single Under) after each set

6-4-2:

DB Front Squats

* 10 DU (20 Single Under) after each set

Metcon (Time)

“90 Shiny”

21-15-9:

DB Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

DB Front Squats

50 Double Unders After Each Round
*SCALING*

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DOUBLE UNDERS: Reduce reps, 75 Single Unders, 25 Over-and-back DB Hops, 50 line hops, 25 Jumping Jacks.

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FRONT SQUATS: Increase reps to 30-20-10 if you only have 1 DB or really light weight, Goblet Squats, Odd Object Squats, Barbell (95/65).

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POWER CLEANS: Increase reps to 30-20-10 if you only have 1 DB or really light weight, Odd object cleans, Russian KB or DB swings, Barbell (95/65).