Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets:
(:20 On, :10 Off)
Forearm Plank
Overhead Squat (Bar)
V, Tuck, or Sit-Ups
Good Mornings (Bar)
Toes to Bar
Hand Release Push-Ups
[Scaling]:
Use a light bar or PVC Pipe
Straight Leg Raises or Knee Tucks
Segmented Push-Ups
Conditioning
20 Min. Time Cap.
2017 Fall Face Off – Little Chippers of Horror, Act 1 (Time)
For Time,
In Teams of 2:
10 Rope Climbs (20’)
60 Burpees Box Jump Overs (24/20)
80 Handstand Push-Ups
100 Alternating Pistols
120 Alternating Dumbbell Snatches @ 55/35
* Divide work evenly between partners.
[Scale 1]:
10′ to 15′ Rope Climbs
Dumbbell Weight (35/20)
No other changes.
[Scale 2]:
10 Rope Get-Ups
40 Burpee Box Jump or Step Up Overs (20/12)
60 Box Pike HSPU
80 Alternating Lunges
100 Alternating Dumbbell Snatches (25/15)
Recovery
2 Min. Couch Stretch / Side