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

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Skills Practice

Metcon (AMRAP – Reps)

2 Sets of:

:45 Seated Wall Balls (Light for Max Height)

:45 AB Mat Sit-Up to Overhead Throw Against Wall

:45 Overhead Lunge

* All done with a light-moderate weight wall ball.

[Scale 1]:

No Change

[Scale 2]:

Front Rack Wall Ball Lunge

Sit-Ups to Chest Pass Against Wall

Conditioning

30 Minute Time Cap.

Metcon (Time)

50-40-30-20-10 of:

Wall Balls (20/14)

Calorie Row

GHD Sit-Ups

[Scale 1]:

40-30-20-10 of:

Wall Balls (20/14)

Calorie Row

Sprinter Sit-Ups*

* Each movement counts as a rep as you alternate sides.

[Scale 2]:

30-20-10-5 of:

Wall Balls (14/10)

Calorie Row

V or Tuck Ups

Recovery

Metcon (No Measure)

Foam Roll

(20 Passes Each Spot)

QUADS

INNER THIGH

LOW BACK