Monday 100118

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

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Skills Practice

Metcon (No Measure)

3 Rounds, On the Minute of:

Min. 1: Double Weighted Bear Crawl

Min. 2: Turkish Sit-Ups

Min. 3: Jump Rope Practice

* Do the Skills Practice with the dumbbells you plan to use for the main workout. Move both DB during the weighted bear crawl. Switch sides after :30 on the sit-ups. If you don’t have DU – practice them and make attempts. If you have DU – do single unders the first round to warm up and then practice your rhythm and timing.


25 Min. Time Cap.

Metcon (Time)

3 Rounds of:

25 DB Push Jerks (50/35 per hand)

50 Double Unders

25 Weighted Step Ups (50/35 per hand) (24/20)

50 Double Unders

[Scale 1]:

Dumbbell (40/20 per hand)

Box (20)

35 Double Unders

[Scale 2]:

3 Rounds of:

15 DB Push Jerks (25/15 per hand)

50 Single Unders

15 Step Ups (non-weighted) or Weighted Lunges (25/15 per hand)

50 Single Unders


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Standing Straddle

1 Min. Thread The Needle / Side