Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
* Complete in 20 Minutes.
A: Good Mornings (3 x 10 @ 30% 1rm Deadlift, Across)
B: Barbell Calf Raises (3 x 10 @ 30% 1rm Deadlift, Across)
C: Barbell Row (3 x 10 @ 30% 1rm, Deadlift, Across)
Workout of the Day
* 10 Minute Time Cap
Metcon (Time)
3 Rounds of:
30 Kettlebell Swings (53/35)
20 Triple Unders
400m Run
[Scale 1]:
3 Rounds of:
30 Kettlebell Swings (53/35)
10 Triple Unders *
400m Run
* If you are skilled with Double Unders devote some time to practicing the higher skill of triple unders. Count attempts as reps.
[Scale 2]:
3 Rounds of:
30 Kettlebell Swings (35/26)
10 Double Under Attempts *
200m Run
* If you are able to perform 20 double unders. If you have no double unders devote time to this skill and count attempts as reps.