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

Strength

Glute Bridge

Pendlay Row

Conditioning

18 Minute Time Cap.

Metcon (Time)

3 Rounds of:

60 Air Squats

30 Knees to Elbow

30 Ring Push-Ups*

* R. Push-Up Standards: The rings should be fist width off the ground and remain directly under the Pull-Up bar.

[Scale 1]:

3 Rounds of:

50 Air Squats

20 Knees to Elbow

15 Ring Push-Ups*

[Scale 2]:

3 Rounds of:

50 Air Squats

20 Knee Tucks

15 Ring Push-Ups*

* Scale 1 & 2 adjust rings as necessary.