Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
7 Minute AMRAP @ Casual Pace:
25ft Handstand Walk (Bear Crawl)
25 ft Reverse Lunge
:30 L-Sit Hang (Knee Tuck Hold)
Then,
Rest 2 Minutes
7 Minute AMRAP @ Casual Pace
10 Suitcase Deadlift (Right)*
50 ft Front Rack Carry (Left)
10 Suitcase Deadlift (Left)
50 ft Front Rack Carry (Right)
10 Burpees to Target *
* Use any height for the target, you pick the weight for the deadlift.
Workout of the Day
* 16 Minute Time Cap
Metcon (Time)
100 ft Overhead DB Lunge (80/55)
100 Double Unders
50 Wall Balls (20/14)
10 Rope Climbs (15′)
50 Wall Balls (20/14)
100 Double Unders
100 ft Overhead DB Lunge (80/55)
[Scale 1]:
Dumbbell (55/35)
Rope Climbs (10′)
Wall Balls (14/10)
75 Double Unders
[Scale 2]:
Front Rack Dumbbell Lunge (35/25)
10 Rope Get-Ups
35 Wall Balls (10/8)
100 Single Unders