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

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Skills Practice

Metcon (No Measure)

Deadlift Prep,

On The Minute x 9:

Min. 1: Contralateral Inchworms

Min. 2: Reverse Kettlebell Good Morning

Min. 3: Bent Over KB Scap Row

* You choose the weight.

Strength

10 Minutes for Part A.

Then,

10 Minutes for Part B.

Record scores for both pieces.

A: Deadlift Complex 1 (Weight)

Overhand Grip ONLY

1 Deadlift +

1 Romanian Deadlift +

:10 Hold @ Knee Caps*

* Stand up after the RDL and lower to the knees again for the :10 hold. Stand tall after the hold then lower the bar to the ground. Dropping from the top = weight doesn’t count.

B: Deadlift (3-Rep MAX)

Midline

Metcon (Weight)

For Quality:

30 Turkish Get-Up Sit-Ups (Right)

30 Turkish Get-Up Sit-Ups (Left)

* Choose a challenging weight that allows for straight arms and good technique.