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

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🤸🏼‍♂️ SKILLS PRACTICE

Metcon (Time)

15 Mins. to Practice,

Prowler Shuttle Sprints

20’ – 40’ – 60’ @ 255/175

* Record fastest time, rest as needed between attempts.

🔥 CONDITIONING

Metcon (AMRAP – Reps)

10 Min. AMRAP of:

400m Run

Max Strict Pull-Ups

Max Strict Dips

* Record total reps. If scaling to holds, :1 = 1 rep.

🔹 S. Pull-Up: Scap Pull-Up + Knee Tuck or Max Effort Hangs.

🔹 S. Ring Dip: Matador Dips, Max Effort Supports (Ring or Matador), Box Dips.

🏥 RECOVERY

2 Mins. Couch Stretch / Side