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

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🏠 AT HOME WORKOUT

WARM-UP:

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Running Line Drills

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High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

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Warm-Up DEMO: https://www.youtube.com/watch?v=WVTJdjFjzaE

Metcon (3 Rounds for time)

“Mirror Effect”

On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run
*SCALING*

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RUNS: Row 2,000m, Bike 4,000m. Reduce these distances or reduce the run distances to complete in 9 Mins. or less. Or, perform an AMRAP of: 10 Sit-Ups, 20 Alternating Lunges, 30 Double Unders or 90 Single Unders.

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BURPEES: Reduce reps 50-75 to finish within 9 Mins.