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

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Skills Practice

Metcon (No Measure)

On the Minute x 8 of:

ODD – :20 Inactive Hang + :20 Active Hang

EVEN – :40 of Wall Walks

Workout of the Day

* 25 Minute Time Cap

Metcon (Time)

7 Rounds of:

21 Strict Press (75/55)

21 Hip Extensions

[Scale 1]:

7 Rounds of:

21 Strict Press (55/35)

21 Plate Good Morning (25/15)

* Drape plate over the shoulders and let it rest flat on your upper back.

[Scale 2]:

7 Rounds of:

21 Dumbbell Strict Press*

14 Plate Good Morning (15/10)

* You Pick the Weight. Drape plate over the shoulders and let it rest flat on your upper back.