Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Metcon (No Measure)
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.
10 Minutes for Part A.
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)
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.