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

View Public Whiteboard

Strength

20 Minutes to find 5, 3, and 1-REP Maxes.

A: Strict Press (5-Rep MAX)

B: Strict Press (3-Rep MAX)

C: Strict Press (1-Rep MAX)

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

5 Knees to Elbow + 5 Toes to Bar

50′ Handstand Walk

* Try to perform the Knees to Elbow & Toes to Bar without coming off the pull-up bar. Every 5′ on the HS Walk is a rep.

[Scale 1]:

Choose a number of Knees to Elbow and Toes to Bar that gives you a total of 10 reps. Example: 3 Knees to Elbow + 7 Toes to Bar.

3 Sets of:

1 Wall Walk + 4 Shoulder Taps

After the 4 Shoulder Taps walk down the wall to complete the set, then repeat.

[Scale 2]:

10 Minute AMRAP of:

6 Knee Tucks + 6 Tuck Ups or AB Mat Sit-Ups

25′ Inchworm + Shoulder Taps..

Perform 6 Shoulder Taps at the top of the Push-Up after every Inchworm.