Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets of:
:20 Scap Pull-Ups
* Rest 10 Seconds
:20 Scap Push-Ups
* Rest 10 Seconds
:20 Seated Leg Lifts
* Rest 10 Seconds
* Alternate between movements.
[Scale 1]:
No Change
[Scale 2]:
:10 Inactive Hang + :10 Active Hang
:20 Scap Push-Up (On Knees)
:20 Seated Leg Lifts (Alter hand position)
Workout of the Day
Metcon (AMRAP – Reps)
On the Minute x 10 of:
ODD: 10/7 Calorie Bike
EVEN: 10 Burpees
Immediately Into…
On the Minute x 10 of:
ODD: 12/9 Calorie Row
EVEN: 12 Burpees
Immediately Into…
On the Minute x 10 of:
ODD: 15 Double Unders
EVEN: 15 Burpees
[Scale 1]:
No Change
[Scale 2]:
Bike for :40 MAX Calories
Row for :40 MAX Calories
5-8 Burpees or Squat Thrust
10-15 Double Under Attempts or 30 Single Unders