Tuesday 042517

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

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Skills Practice

Metcon (No Measure)

3 Rounds of:

:30 Sampson Stretch / Side

10 Overhead Squats *

10 AB Mat Sit-Ups

10 Good Mornings *

10 Pull-Ups or Ring Rows

10 Ring Dips or Push-Ups

* Start with a PVC Pipe and then increase the weight with heavier barbells in the next two sets.

Workout of the Day

Build-A-WOD 4.0 (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

5 Movement A

10 Movement B

15 Movement C

(Choose one movement from each category to build your own WOD).

A.) Muscle Up Transitions, Bar Muscle Ups, Muscle Ups

B.) Goblet Squats (53/35), Wall Balls (30/20), Alternating Pistols

C.) Burpees, Kettlebell Swings (53/35), Calorie Row or Bike


20 Minute AMRAP of:

5 Bar Muscle Ups

10 Alternating Pistols

15 Calorie Bike

* You can only pick one movement from each category.

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