Thursday 010319


Thursday 010319

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

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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.


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)


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