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

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Skills Practice

Metcon (No Measure)

3 Sets for Quality of:

10 Squat Therapy

10 Russian Kettlebell Swings*

* You Pick the Weight

Then,

2 Minute Kettlebell Squat HOLD

Strength

* 15 Minutes to build to a 10-Rep MAX

Back Squat (10-Rep MAX)

Workout of the Day

* 10 Minute Time Cap

Baseline (Time)

500m Row

40 Air Squat

30 Ab-Mat Sit-Ups

20 Push Ups

10 Pull-Ups

[Scaling Suggestions]:

[Scale 1]:

500m Row

35 Air Squats

25 Ab-Mat Sit-Ups

15 Push Ups

10 Pull-Ups

[Scale 2]:

500m Row

20 Air Squats

20 Ab-Mat Sit-Ups

10 Push Ups

10 Ring Rows