Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (AMRAP – Reps)
10 Minutes for Quality:
6 KB Half Kneeling Clean & Windmill Press / Side*
1 Rope Climb (20′)
* You choose the weight. Record total rope climbs.
[Scale 1]:
15′ Rope Climbs
[Scale 2]:
6 KB Half Kneeling Windmill Press (No Clean) / Side
10′ Rope Climbs or 3-5 Get-Ups
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP of:
10 Pull-Ups
10 Sumo Deadlift High Pulls (95/65)
* Choose scaling that allows you to cycle quickly between exercises and go unbroken early on.
[Scale 1]:
10 Minute AMRAP of:
8 Pull-Ups
8 Sumo Deadlift High Pulls (75/55)
[Scale 2]:
10 Minute AMRAP of:
6 Pull-Ups
6 Kettlebell Sumo Deadlift High Pulls (53/35)
Recovery
Metcon (No Measure)
2 Sets of:
:30 Lax Ball Forearm Roll (Right)
:30 Lax Ball Forearm Roll (Left)
:30 Seated Forearm Stretch
Then,
Foam Roll:
1 Min. Biceps / Side
1 Min. Lower Back / Side