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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
1 Set of:
5 Inchworms
10 Wall Slides
5 Reverse Inchworms
Then,
1 Set of:
20 PVC Pass Through
10 Overhead Squat
20 Reverse PVC Pass Through
Workout of the Day
* 15 Minute Time Cap
[Scaling Suggestions]:
[Scale 1]:
5 Rounds of:
10 Chest to Bar Pull-Ups
400m Run
[Scale 2]:
5 Rounds of:
10 Barbell Pull-Ups
300m Run
* Try to keep runs to two minutes or less each round. Pull-Ups to no less than sets of 5.
Metcon (Time)
5 Rounds of:
15 Chest to Bar Pull-Ups
400m Run
Skills Practice
Metcon (Distance)
In 10 Minutes Find:
MAX Height Box Jump (1 Rep)
* It will say “distance” for the score, but put your max “height” there.