Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
* 12 Minute Time Cap
Metcon (No Measure)
4 SuperSets of:
5 Archer Push-Ups / Side
10 Ring Flyes
[Scale 1]:
Change the angle of your body to alter exercise difficulty.
[Scale 2]:
Ring Push-Ups
Ring Flyes or Ring Rows
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
400m Run
15 L-Sit Pull-Ups
15 Hip Extension
[Scale 1]:
20 Minute AMRAP of:
400m Run
10 Knee Tucked or Regular Pull-Ups
15 Good Mornings (45/35)
[Scale 2]:
20 Minute AMRAP of:
200m Run
10 Foot Elevated or Regular Barbell Pull-Ups
10 Good Mornings (35/25)