Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
25 Min. Time Cap.
The Filthy Fifty (Time)
50 Box Jumps (24/20)
50 Jumping Pull-Ups*
50 Kettlebell Swings (35/26)
50 (Total) Walking Lunge
50 Knee To Elbows
50 Push Press (45/35)
50 GHD Hip Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
* Perform jumping pull-ups if you have the strength to do 5 unbroken strict pull-ups.
[Scale 1]:
Reduce reps to 40s if needed.
Knees as high as possible.
Superman Raises or try 30-40 Hip Extensions
40 Double Unders or Attempts with Singles
[Scale 2]:
“The Dirty Thirty”
30 Reps of each exercise
Box Jumps (20/12)
Ring Rows
Kettlebell Swings (30/18)
Walking Lunges
Knee Tucks
Push Press (35/15)
Superman Raises
Wall Balls (14/10)
Burpees
Single Unders
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Double Pigeon Pose*
2 Min. Frog Pose
* Switch the leg that’s on top after 1 Min.