Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Warm-Up then practice GHD Sit-Ups, Rope Climb, and Muscle Up technique as a group.
Everyone should give the GHD a shot during this part if class, then scale later.
Conditioning
Rest 2 Mins. between conditioning pieces.
Record seperate scores in WODify for workout A and workout B.
A: Metcon (AMRAP – Rounds and Reps)
12 Min. AMRAP of:
20 GHD Sit-Ups
5 Strict Muscle Ups
[Scale 1]:
12 Min. AMRAP of:
15 GHD Sit-Ups to Parallel
1-3 Strict Muscle Ups or 3-5 Boxer Pose Transitions
[Scale 2]:
12 Min. AMRAP of:
15 to 20 Weighted Sit-Ups (20/14)
7 Muscle Up Transitions
B: Metcon (AMRAP – Rounds and Reps)
12 Min. AMRAP of:
3 Rope Climbs (15’)
20 Box Jumps (24/20)
[Scale 1]:
3 Rope Climbs (10’) or
6 Pull-Ups hanging from Rope.
Try to switch which hand is on top.
Box Jumps-No Change
[Scale 2]:
6 Rope Get-Ups
20 Box Jumps (20/12)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Seal [Sphinx] Pose
2 Mins. Standing Straddle Pose