Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (AMRAP – Rounds and Reps)
8 Mins. Jump Rope Ladder
1 Single Under
1 Double Under
2 Single Under
2 Double Under
3 Single Under
3 Double Under
* Continue adding 1 SU and 1 DU each round.
A round is completed everytime you do all the double unders.
No rest between rounds, record round + reps of best unbroken set.
[Scaling]:
Start with higher reps on the Singles and add Doubles/Attempts for practice.
Example: 5 Singles + 1 Double, then rebound right back to 5 Singles.
Conditioning
15 Min. Time Cap.
Metcon (Time)
5 Rounds of:
80 Double Unders
15 Unbroken Push Press (75/55)
10 Burpees Over the Bar
* RX must jump back to start the burpee and take off/land with two feet.
If you drop the bar, start the push presses over.
[Scale 1]:
5 Rounds of:
30 to 50 Double Unders
15 Unbroken Push Press (65/45)
10 Burpees Over the Bar
* Use 35# bar + 15 lbs. Plates.
[Scale 2]:
5 Rounds of:
75 to 100 Single Unders or 50 Singles with Attempts mixed in,
be mindful of the clock.
12 Unbroken Dumbbell Push Press (20/12)
8 Burpees to Plate (45#)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Toe Saddle Pose + Eagle Pose / Side
1 Min. Lacrosse Ball in Calves / Side