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Friday 061220

12
Jun

Friday 061220

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

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🏠 AT HOME WORKOUT

WARM-UP:



:30 Single Unders

:30 Lateral Squats

:30 Single DB Row (Use both hands to hold the ends)



:30 Single Unders

:30 Pausing Air Squats (;3 at bottom each rep)

:30 1-Arm Row /SIDE



:30 Single Unders

:30 DB Goblet Squats

:30 1-Arm Renegade Row /SIDE



PRACTICE:



1 Round:

15 Double Unders

3 Strict Pull-Ups

5 Double DB Squat Cleans (5/SIDE if 1 DB)

Metcon (Time)

“Double Knot”

100 Double Unders

21 Strict Pull-Ups

21 Double DB Squat Cleans

75 Double Unders

15 Strict Pull-Ups

15 Double DB Squat Cleans

50 Double Unders

9 Strict Pull-Ups

9 Double DB Squat Cleans
SCALING:



DOUBLE UNDERS: Reduce reps to finish in 2:00, 1:30, 1:00, Single Unders 150-115-75, Over and Back DB Hops or Jumping Jacks 50-35-25.



STRICT PULL-UPS: Reduce reps 15-12-9 or 12-9-6, Ring or Body Rows, 1-Arm Bent Over or Renegade Rows (Do the reps /SIDE).



DOUBLE DB SQUAT CLEANS: 1-Arm DB Squat Cleans (30-20-10), Barbell (95/65).