Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
On the Minute x 9 of:
Minute 1 – :30 L-Sit
Minute 2 – 10 Shoulder Taps + 5 Scap Push-Ups
Minute 3 – 1 SLOMO Air Squat & HOLD*
* Perform an air squat in super slow motion taking :30 to get to the bottom, then hold the bottom of the squat for the remaining :30 in the minute.
[Scale 1]:
Minute 1 – :30 L-Sit (Legs straight and high as possible)
Minute 2 – No Change
Minute 3 – No Change
[Scale 2]:
Minute 1 – :30 Hollow Hang
Minute 2 – No Change
Minute 3 – No Change
Workout of the Day
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
[Scale 1]:
4 Pull-Ups
8 Push-Ups
12 Air Squats
[Scale 2]:
3 Ring Rows
6 Segmented Push-Ups
9 Air Squats