Friday 032020

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

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3 Sets of:

5 DB Strict Press (Each Side)

:20 Side Plank (Each Side)

20 Air Squats

:20 Hollow Hold


Weight: Choose a dumbbell weight that allows you

to complete large sets and move for the majority of each minute.

No Dumbbell? Use an odd object you have around the house.

A water jug with a handle would work great for this workout…

just don’t drop it… Be creative!

Burpees: Squat thrust (burpee without the push-up portion).

** If you need additional help scaling please reaching out to the coaching staff. **

Metcon (3 Rounds for reps)


3 Rounds of:

1 Min. MAX DB Goblet Squats

1 Min. MAX Sit-Ups

1 Min. MAX 1-Arm DB Hang Power Cleans

1 Min. MAX Burpees

1 Min. MAX 1-Arm DB Push Press

REST 1 Min.

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