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

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Warm-Up

Metcon (No Measure)

2 Rounds for Quality of:

:30 Sampson Stretch / Side

7 Overhead Squats

7 Ab-Mat Sit-Ups

7 Good Mornings

7 Pull-Ups

7 Dips

Workout of the Day

* 30 Minute Time Cap.

– One Partner Working At A Time.

– Each Partner Completes A Movement Then The Next Partner Goes.

Metcon (Time)

In Teams of Two,

5 Rounds of:

3 Rope Climbs (15′)

6 Handstand Push-Ups

9 Box Jumps (24/20)

12 Kettlebell Swings (53/35)

15 Toes To Bar

50 Double Unders
[Scaling Suggestions]:

[Scale 1]:

5 Rounds of:

3 Rope Climb (Scale Height) or Pull-Ups

6 Box Handstand Push-Ups

9 Box Jumps (24/20)

12 Kettlebell Swings (45/30)

15 Toes To Bar or Knee Tucks

25 Double Unders

5 Rounds of:

3 Pull-Ups

6 Push-Ups

10 Box Jumps (20/12)

12 Kettlebell Swings (35/26)

15 Knee Tucks

50 Single Unders

Mobility

World’s Greatest Stretch (No Measure)

1 x 3 / Side