Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Skills Practice
* 15 Minute Time Cap
Metcon (No Measure)
3 Rounds of:
:30 Sampson Stretch
15 Overhead Squat *
15 Sit-Ups
15 Good Mornings *
15 Pull-Ups
15 Dips
* Start the first round with PVC then progress to a barbell.
[Scale 1]:
Reps – 12
[Scale 2]:
Reps – 10
Barbell Pull-Ups
Push-Ups
Metcon (AMRAP – Reps)
5 Rounds of:
1 Min. MAX Sumo Deadlift High Pull (75/55)
1 Min. MAX Push Press (75/55)
1 Min. MAX Calorie Row
* Rest 1 Minute
[Scale 1]:
No Change
[Scale 2]:
Weight (55/35)