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

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Warm-Up

Metcon (No Measure)

2 Sets of:

:30 Side Plank / Side

10 Reverse Grip Pass Through

10 Overhead Squats

10 Push Ups

10 Hollow Rocks or Raises

10 Superman Rocks or Raises

Skills Practice

* 15 Minutes of Practice:

[RX & Scale 1]:

Build to a challenging single and then use it to gauge what you will do in the WOD.

[Scale 2]:

Practice technique by hitting sets of 5 at a light to moderate weight. This will be your time to perform the movement.

Bench Press

Workout of the Day

* 15 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

21-15-9 of:

3/4 Body Weight Bench Press

Chest to Bar Pull-Ups

[Scale 2]:

21-15-9 of:

Dumbbell Bench Press*

Chin Ups

* Use a challenging set of Dumbbells that allow you to at least get through 15 reps during the first round before resting. Use a low box to lay on so that those using barbells can use the benches.

Metcon (Time)

21-15-9 of:

Body Weight Bench Press

Bar Muscle Ups