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

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Skills Practice

* Complete in 10 Minutes.

Metcon (No Measure)

3 Sets for Quality of:

10 Scap Pull-Ups

:30 Hanging L-Sit HOLDS

Then,

3 Sets for Quality of:

10 Scap Push-Ups

10 Inverted Shoulder Taps

Then,

3 Sets for Quality of:

10 Russian Kettlebell Swings*

10 Reverse Walking Lunges

* You choose the weight.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 L-Sit Pull-Ups

10 Handstand Push-Ups

20 Hip Extensions

[Scale 1]:

10 Knee Tuck Pull-Ups

10 Handstand Push-Ups (1-2 AB Mats)

20 Good Mornings (45/35)

[Scale 2]:

10 Strict or Barbell Pull-Ups

10 Seated Dumbbell Press *

20 Good Mornings (35/25)