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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
2 Sets of:
400m Run
Bear Crawl (T.V. to Speakers Slowly)
12 Wall Slides
Workout of the Day
* 15 Minute Time Cap
[Scaling Suggestions]:
[Scale 1]:
35 Handstand Push-Ups
85 Pull-Ups
[Scale 2]:
25 Kick Ups
80 Ring Rows
Metcon (Time)
50 Handstand Push-Ups
100 Pull-Ups
* Complete in as few sets as possible.
Examples:
2 Rounds of:
25 HSPU
50 Pull-Ups
or
5 Rounds of:
10 HSPU
20 Pull-Ups
Skills Practice
Metcon (AMRAP – Reps)
PRACTICE for 10 minutes:
1 Single Under
1 Double Under
2 Single Unders
2 Double Unders
3 Single Unders
3 Double Unders
* Continue this process alternating between Single & Double Unders for as long as possible.
** If you break the sequence…start over. Count the total repetitions of the most successful attempt.