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

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Skills Practice

* Complete within 8 minutes – Rest at least 1 minute between sets.

Metcon (No Measure)

3 Sets of:

15 Hollow Rocks

15 Superman Rocks

:20 Ring Support HOLD

[Scale 1]:

3 Sets of:

15 Hollow Raises

15 Superman Raises

:20 Ring Plank HOLD

[Scale 2]:

3 Sets of:

15 Hollow Raises (Knees Tucked)

15 Superman Raises

:20 Top of Push-Up HOLD

Workout of the Day

* 22 Minute Time Cap

Metcon (Time)

4 Rounds of:

15 Ring Dips

30 GHD Sit-Ups

400m Row

[Scale 1]:

4 Rounds of:

15 Ring Dips

30 V-Ups

400m Row

[Scale 2]:

4 Rounds of:

15 Ring Push-Ups

30 AB Mat Sit-Ups

400m Row