Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
5 Minutes for Quality of:
8 Inchworms
10 Reverse Lunges / Side
5 Minutes for Quality of:
10 Glute Bridges
:10 One Arm Hang (LEFT)
:10 One Arm Hang (RIGHT)
10 PVC Pass Through
Workout of the Day
Skip Jive (AMRAP – Rounds and Reps)
20 Minute AMRAP, Teams of 2
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row
* Relay style, each partner completes the reps before advancing.
** Continue to climb as high as possible in the 20 minutes.
[Scale 1]:
No Change
[Scale 2]:
Box Height (20/12)
[Scale 3 – Bring a Friend]:
Burpees to Plate (45)