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

View Public Whiteboard

Midline

Metcon (AMRAP – Reps)

On the Minute x 12 of:

Minute 1: Hollow Body to Superman

Minute 2: Hanging L-Sit Flutter Kicks

Minute 3: Squat Therapy

* Score is total reps.

[Scale 1]:

No Change

[Scale 2]:

Minute 1: :30 Hollow Hold + :30 Superman Hold

Minute 2: :30 Hang + Flutter Kicks on floor

Minute 3: Squat Therapy

Conditioning

15 Minute Time Cap.

Metcon (Time)

5 Rounds of:

20 Double Unders

10 Wall Balls (20/14)

1 Rope Climb (15′)

[Scale 1]:

5 Rounds of:

20 Double Unders

10 Wall Balls (20/14)

1 Rope Climb (10′)

5 Rounds of:

20 Double Unders

10 Wall Balls (14/10)

3 Rope Get Ups