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

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🏠 AT HOME WORKOUT

WARM-UP:

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1 Min. Alternating Spider-Man Lunges

1 Min. Alternating Sampson Lunge

1 Min. Push-up to Down Dog

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1 Min. Straight Arm Front Plank

:30 Forearm Side Plank / Side

1 Min. Hollow Hold

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1 Practice Round:

3 Strict Pull Ups (or WOD Movement)

6 Push Ups

9 AbMat Sit Ups

12 Reverse Lunges

(Time)

“Barbs”

3 Rounds:

10 Strict Pull Ups

20 Push Ups

30 Sit Ups

40 Jumping Lunges

30 Sit Ups

20 Push Ups

10 Strict Pull Ups

REST 3 Mins. between rounds.

SCORE = Total time to finish + rest times.
*SCALING*

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Reps: 5-10-20-30-20-10-5.

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Pull-Ups: Hanging Knee Tucks, Body Rows, Barbell Rows, DB or KB Rows (5/side if you have only 1).

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Push-Ups: To a target or off the knees.

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Sit-Ups: Hold a forearm plank or hollow body position for :40.

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Jumping Lunges: Alternating Reverse Lunges with no Jump.