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

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🏠 AT HOME WORKOUT

Every Min. on the Min. x 12:

Minute 1: 100m Jog

Minute 2: 10 Alternating Lunges

Minute 3: 20 Air Squats

Minute 4: 20 Dumbbell Swings

* Rest the remainder of the minute after completing each set.

Metcon (Time)

“RANCY”

5 Rounds of:

400m Run

20 Alternating DB Snatch

20 DB Overhead Squats

* Alternate hands each rep on the snatches, alternate every 5 on the squats.
SCALING:

Run: Reduce distance to 200m, Bike 800-1,000m, Row 400m.

Weight: Choose a weight that allows for unbroken movement on snatches.

Snatch: Can be power or muscle snatch.

Overhead Sq.: modify to front squats.