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

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Conditioning

Complete within 20 minutes.

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
[Scale 1]:

75% Bodyweight Bench Press

Pull-Ups

[Scale 2]:

5 Rounds of:

10 Bench Press (95/65)

15 Barbell Pull-Ups

Midline

15 Minute Time Cap.

Durante’s Core (Time)

5 Rounds of:

10 Hollow Rocks

10 V-Ups

10 Tuck Jumps

:10 Hollow HOLD

* Rest 1 Minute

[Scale 1]:

5 Rounds of:

10 Hollow Rocks (Legs Raised)

10 Hollow Raise

10 Tuck Jumps

:10 Hollow HOLD

* Rest 1 Minute

[Scale 2]:

5 Rounds of:

10 Hollow Rocks (Balled Up)

10 Hollow Raise (Legs Tucked)

10 Tuck Jumps

:10 Hollow HOLD (Arms Down, Legs Long)

* Rest 1 Minute