Albany CrossFit – Albany CrossFit: Obstacle Course Racing (OCR)
Skills Practice
Spartan Skillz (No Measure)
10 Minutes for Quality:
1 Forward Roll
25′ Bear Crawl *
25’Barrel Roll (Right)
1 Forward Roll
25′ Reverse Bear Crawl *
25′ Barrel Roll (Left)
5 Hanging Side Shuffle
* Stay as low to the ground as possible on the Bear Crawls.
[Scale 1]:
No Change
[Scale 2]:
:30 Hang instead of Side Shuffle.
Obstacle Course Racing
Metcon (AMRAP – Rounds and Reps)
In Teams of 2,
32 Minute AMRAP of:
4 Rope Climbs (20′)
60 Burpee Box Jump Overs (24/20)
200m Ballistic Block Bear Hug Carry
* Divide the work evenly. For the carry walk with your partner and switch when needed.
[Scale 1]:
4 Ropes Climbs (15′)
60 Burpee Box Jump (24/20)
200m Carry – No Change
[Scale 2]:
4 Rope Climbs (10′) or 8 Rope Get-Ups
30 Burpees
30 Box Jumps (20/12)
200m Carry – No Change