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

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Conditioning

25 Minute Time Cap.

Skills Practice

Complete in 12-15 Minutes.

CrossFit Warm-Up (No Measure)

3 Rounds,

10-15 Repetitions of:

:15 to :30 Sampson Stretch

Overhead Squats*

Sit-Ups

Back Extensions

Pull-Ups

Dips

* Start with a PVC pipe on the OHS and then increase the weight each round.

[Scale 1]:

5-8 Repetitions of:

:15 to :30 Sampson Stretch

Overhead Squats

Sit-Ups

Good Mornings

Chin Ups

Matador Dips

[Scale 2]:

8-12 Repetitions of:

:15 to :30 Sampson Stretch

Overhead Squats w/ PVC

AB Mat Sit-Ups

Good Mornings w/ PVC

Ring Rows

Push-Ups

5k Row (Time)

Max Effort 5k Row
[Scale 1]:

No Change

[Scale 2]:

Max distance in 20 minutes.