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

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Warm-Up

Metcon (No Measure)

2 Sets for QUALITY of:

:30 Squat Hold

10 Downward / Upward Dog

10 Overhead Squats *

10 Good Mornings *

10 Toes to Bar or Knee Tucks

10 Handstand Push Ups or Kick Ups

* Set 1 use PVC, Set 2 with a Barbell.

Workout of the Day

* 10 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

4 Rounds of:

500m Row

10 Overhead Squats (125/85)

[Scale 2]:

4 Rounds of:

300m Row

10 Overhead Squats (95/65)

* Goal is to keep Row Pace under 2 minutes or scale the distance. Overhead Squats should be unbroken or scale the weight.

Jumanji (Time)

4 Rounds of:

500m Row

10 Overhead Squats (155/105)

Skills Practice

Metcon (No Measure)

Practice for 10 Minutes:

1. Forward Roll

2. Backward Roll