Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Complete AMRAP A – REST 5 Minutes – Complete AMRAP B.
A: Metcon (AMRAP – Rounds and Reps)
In Teams of 2,
Complete:
15 Minute AMRAP of:
50 Dumbbell Squats (50/35 per hand)
50′ Partner Wheelbarrow Walks
50 Pull-Ups
50′ Partner Wheelbarrow Walks
* Divide reps equally between partners with one partner working at a time. Switch after 25′ on the wheelbarrow walks or scaled walks.
[Scale 1]:
Dumbbells (40/20 per hand)
Pull-Ups: Reduce reps to 30 (15 each) if needed.
[Scale 2]:
Dumbbells (25/12 per hand)
B: Metcon (AMRAP – Rounds and Reps)
In Teams of 2,
Complete:
15 Minute AMRAP of:
50 Dumbbell Push Press (50/35 per hand)
2 Junk Yard Dogs per Partner
50 Knees to Elbow
2 Junk Yard Dogs per Partner
* Divide reps equally between partners with one partner working at a time.
1 Junk Yard Dog Rep =
Jump over partners right arm, then legs, then left arm. Jump all the way back. Then crawl under your partner while they hold a plank. Switch places.
[Scale 1]:
Dumbbells (40/20 per hand)
Scale to Toes to Bar: Reduce reps to 30 (15 each) if needed.
[Scale 2]:
Dumbbells (25/12 per hand)
Scale to Knee Tucks