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

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Workout of the Day

* 20 Minute Time Cap

Double Nature (Time)

2 Rounds of:

50 L-Sit Pull-Ups

50 Ab Mat Sit Ups

[Scaling Suggestions]:

[Scale 1]:

7 Rounds of:

10 Strict or L-Sit Pull-Ups

10 Ab Mat Sit Ups

[Scale 2]:

4 rounds for time:

15 Strict or Barbell Pull-Ups

20 Ab Mat Sit-Ups

After Party

* Compare to 12/12/15

Jump Rope Skills Session (AMRAP – Reps)

PRACTICE for 10 Minutes:

1 Jump Rope Singles

1 Jump Rope Double Unders

2 Jump Rope Singles

2 Jump Rope Double Unders

3 Jump Rope Singles

3 Jump Rope Double Unders

* Continue pattern as long as possible