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

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🏠 AT HOME WORKOUT

WARM-UP:

:30 Sampson Lunges

:30 Arm Circles (Forward)

:30 Front Plank

:30 Arm Circles (Backwards)

:30 Hollow Hold

:30 Alternating Bird Dogs

:30 Right Side Plank

:30 Push-Up to Down Dog

:30 Left Side Plank

:30 Down Dog Hold

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DUMBBELL WARM-UP:

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5 Goblet Good Mornings

5 Goblet Squats

5 DB Strict Press /SIDE

5 DB Romanian Deadlifts /SIDE

5 DB Front Squats /SIDE

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PRACTICE:

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:30 DB Strict Presses

REST :30

:30 Strict Pull-Ups

Metcon (AMRAP – Reps)

“Strict Press Lynne”

5 Rounds:

Max Goblet DB Strict Presses

Max Strict Pull-Ups

Rest 3 Mins. Between Sets

An attempt at max reps ends when the weight is lowered off the shoulders or you come off the pull-up bar. For those doing rows, it’s when you put the weight down or spend longer than :5 at the top of the push-up without doing rows (renegade).
SCALING:

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STRICT PRESS: Barbell (75/55).

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STRICT PULL-UPS: Ring or body rows, double DB bent over rows, 1-Arm Bent Over or Renegade Rows, Barbell (75/55).