Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (Distance)
Partner Relay!
7 Minutes to accumulate Distance in the Handstand Walk.
* Switch every 25 ft, Partner 1 Handstand Walks while Partner 2 performs Air Squats.
[Scale 1]:
Handstand Walk Attempts
[Scale 2]:
Partner Wheelbarrow Walks
* Switch partner walking on hands every 25′, Perform 10 Air Squats after every 25′ Wheelbarrow Walk
Conditioning
25 Minute Time Cap.
Metcon (Time)
4 Rounds of:
200m Run (Together)
25 Syncronized Chest to Bar Pull-Ups
20 Dumbbell Clean & Push Presses (50/35 per hand)
* Run within arms reach of your partner, communicate on the pull-ups, divide work equally on Dumbbell Clean & Push Presses.
[Scale 1]:
4 Rounds of:
200m Run (Together)
25 Syncronized Pull-Ups
20 Dumbbell Clean & Push Presses (40/30 per hand)
[Scale 2]:
4 Rounds of:
200m Run (Together)
40 Ring Rows (20 Each)
20 Dumbbell Clean & Push Presses (25/15 per hand)
Recovery
2 Minutes per Side.