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

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Skills Practice

A: Kettlebell Arm Bar (No Measure)

* 1 Minute / Side

B: Turkish Get Up (PRACTICE 8 Mins.)

Workout of the Day

* 30 Minute Time Cap

Metcon (Time)

5 Rounds of:

MAX Calorie Row in 60 Seconds

Turkish Get-Ups (53/35)

Complete a total of 40 reps (or calories) in each round.

For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round. The more Calories you row, the less Turkish Get-Ups you do.

[Scale 1]:

Turkish Get-Up (35/26)

Complete a total of 30 reps (or calories) in each round.

Row 20 Calories

10 Turkish Get-Ups

[Scale 2]:

Turkish Get-Up (26/18)

Complete a total of 25 reps (or calories) in each round.

Row 15 Calories

10 Turkish Get-Ups