Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (Time)
For Quality,
10 AMRAP of:
200m Run
5 Pull-Up Bar Traverse
3 Wall Walks
[Scale 1]:
200m Run
3 Pull-Up Bar Traverse
1 Wall Walk w/ :10 Hold
[Scale 2]:
200m Run
10 Hang + Hand Pick Ups
3 Scaled Wall Walks
Conditioning
8 Minute Time Cap.
Midline
Complete within 12 Minutes.
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
[Scale 1]:
21-15-9 of:
Deadlifts (185/125)
15-12-9 of:
Handstand Push-Ups (1-2 AB Mat)
[Scale 2]:
21-15-9 of:
Dumbbell Deadlifts (50/35 per hand)
Dumbbell Push Press (50/35 per hand)
Metcon (Weight)
For Quality,
30 Turkish Get-Up Sit-Ups (Right)
30 Turkish Get Up Sit-Ups (Left)
* You choose a the weight.