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

Conditioning

25 Minute Time Cap.

Metcon (Time)

3 Rounds of:

800m Row

15 Deadlifts (275/185)

15 Strict Handstand Push-Ups

[Scale 1]:

3 Rounds of:

800m Row

15 Deadlifts (185/125)

8 Strict Handstand Push-Ups

* Use 1-2 AB Mats.

[Scale 2]:

3 Rounds of:

400m Row

15 Deadlifts (135/95)

15 Pike Push-Ups on a Box (24/20)

Midline

5 Minute Time Cap.

Metcon (Time)

3 Rounds of:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

:10 Hollow Hold

[Scale 1]:

No Change

[Scale 2]:

3 Rounds of:

10 Hollow Rock w/ Knees Tucked

10 AB Mat Sit-Ups

10 Tuck Ups

:10 Hollow Hold w/ Knees Tucked