Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
1 Set of:
25′ Inchworm
25′ Reverse Bear Crawl
10 Contralateral Inchworms
25′ Bear Crawl
25′ Reverse Inchworm
Workout of the Day
* 25 Minute Time Cap
Metcon (Time)
3 Rounds of:
3 Legless Rope Climbs (15′)
6 Push Jerks (225/155)
12 Deadlifts (225/155)
24 GHD Sit-Ups
48 Wall Balls (20/14)
[Scale 1]:
3 Rounds of:
3 Rope Climbs (10-15′)
6 Push Jerks (185/125)
12 Deadlifts (185/125)
24 V-Ups
48 Wall Balls (20/14)
[Scale 2]:
3 Rounds of:
5 Rope Get-Ups
6 Push Jerks (115/75)
12 Deadlifts (115/75)
24 AB Mat Sit-Ups
30 Wall Balls (14/10)