Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 35 Minute Time Cap.
2-fer-1 Wall Ball = Squat – throw the ball – squat again while it is in the air – stand and catch the ball.
Cameron (Time)
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24”
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20#
50 Sit-ups
5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here
[Scale 1]:
No Change
[Scale 2]:
30 Walking Lunges
25 Barbell Pull-Ups
35 Box Jumps (20/12)
100 Single Unders or 50 Double Unders
25 Good Mornings (45/35)
25 Push Ups
30 Knee Tucks
25 Wall Balls (14/10)
30 AB Mat Sit-Ups
10 Get-Ups