Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (AMRAP – Reps)
12 Minutes for Quality:
1 Rope Climb (20’)
3 Turkish Get Ups / Side
* Score how many rope climbs completed.
[Scale 1]:
1 Rope Climb (15’)
3 Turkish Get Up / Side
(Up to hip bridge only each rep)
[Scale 2]:
1 Rope Climb (10’ or 3 Get Ups)
3 Turkish Get Ups / Side
(Up to straight arm only each rep) – try to progress to lift the hip when ready.
Conditioning
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP of:
15 Calorie Row
15 Push Ups
[Scale 1]:
7 Minute AMRAP of:
12 Calorie Row
12 Push Ups
[Scale 2]:
7 Minute AMRAP of:
10 Calorie Row
10 Push Ups