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

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Warm-Up

Metcon (No Measure)

Quick Group Dynamic

Then,

LAX Ball – Scapular Mobility – 2 Minutes / Side

Strength

Metcon (No Measure)

For Quality 10 to 1:

Tempo Push Up (2 Second Down, 2 Second Hold, 2 Second Up)

Ring Row* (2 Second Up, 2 Second Hold, 2 Second Down)

* Adjust the difficulty of the Ring Row as needed (Harder or Easier).

Workout of the Day

* 10 Minute Time Cap

[Scaling Suggestions]:

Choose A.) or B.)

[Scale 1]:

25-20-15-10-5 of:

Double Unders

50-40-30-20-10 of:

Hollow Raises or Ab-Mat Sit Ups

[Scale 2]:

80-60-40-20-10 of:

Single Unders

40-30-20-10-5 of:

Ab-Mat Sit Ups

A.): Hollow Rock Annie (Time)

50-40-30-20-10

Double Unders

Hollow Rocks

B.): Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups