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

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Warm-Up

A.): Group Dynamic (No Measure)

B.): Banded Front Rack Stretch (No Measure)

* 2 Minutes / Side

Workout of the Day

* 25 Minute Time Cap

RX = 5,5,5,5,5 – Climbing to a 5RM

* Rest 2-3 Minutes between working sets.

[Scaling Suggestions]:

[Scale 1]:

Front Squat 5,5,5,5,5

* Start at 80% Current 1RM then work up and try to set a new PR around the 4th Set.

[Scale 2]:

Front Squat 5,5,5,5,5

* If you have a current 1RM – Use 60% for all working sets and practice technique. If no 1RM warm up to a moderately challenging weight and practice technique.

5RM: Front Squat

After Party

Metcon (Time)

3 Attempts at a MAX Hold:

Planche