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

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Skills Practice

* 10 Minute Time Cap

Metcon (No Measure)

3 Sets for Quality of:

10 Overhead Lunges (Total)*

10 AB Mat Sit-Ups

10 Good Mornings

:30 Ring Support HOLD

:30 Bottom of Ring Dip HOLD

* PVC Set 1, Barbell Set 2 & 3

[Scale 1]:

:20 HOLDS

[Scale 2]:

:30 Ring Push-Up Support and Bottom of Push-Up HOLD

Workout of the Day

* 20 Minute Time Cap

Metcon (Time)

100 Dumbbell Snatches (50/35)

80 Calorie Row

60 Bar Facing Burpees

40 Muscle Ups

[Scale 1]:

100 Dumbbell Snatches (35/25)

80 Calorie Row

60 Bar Facing Burpees

30 Muscle Ups

[Scale 2]:

60 Dumbbell Snatches (25/15)

40 Calorie Row

30 Bar Facing Burpees

20 Muscle Up Transitions

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips