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Sunday 021719

16
Feb

Sunday 021719

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

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Conditioning

40 Min. Time Cap.

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
[Scaling]:

VOLUME: Scale to 4 Rounds or reduce reps to 20 to 25 if the first round takes longer than 7 to 8 mins.

RUN: 1.5 Mile (2.5 kilometer) Bike or 1,000m Row. Reduce the distance if you are pushing 4.5 mins at this station.

KBS: Reduce the weight to complete sets of 10 to 15 reps in a row each set with good form.

PULL-UPS: Barbell Pull-Ups or Ring Rows