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

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Skills Practice

* 15 Minute Time Cap

Metcon (No Measure)

3 Rounds of:

:30 Sampson Stretch

15 Overhead Squat *

15 Burpees

15 Good Mornings *

15 Toes to Bar

15 Handstand Push-Ups

* Start the first round with PVC then progress to a barbell.

[Scale 1]:

Reps – 12

[Scale 2]:

Reps – 10

Knee Tucks

Barbell Strict Press

Workout of the Day

Metcon (AMRAP – Reps)

5 Rounds of:

1 Min. MAX Box Jumps (24/20)

1 Min. MAX Wall Balls (20/14)

1 Min. MAX Calorie Row

* Rest 1 Minute

[Scale 1]:

No Change

[Scale 2]:

Box (20/12)

Wall Balls (14/10)