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

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Skills Practice

Complete in 10 Minutes.

Kettlebell Tune Up 3.0 (Weight)

:30 Double KB Front Rack Hold

10 One Arm KB Rows / Side

10 Goat Sack Swings

:30 Double Kettlebell Overhead Hold

10 One Arm KB Swings / Side

10 Goblet Squats

:30 Double KB Front Rack Hold (In Squat)

10 One Arm KB Push Press / Side

10 Double KB Swings

:30 Double KB Overhead Hold (In Squat)

50′ Double KB Front Rack Lunge

50′ Double KB Overhead Lunge

* You choose the weight. Record the weight of both kettlebells.

[Scale 1]:

No Change

[Scale 2]:

Hold the bottom of the Goblet Squat for the “In Squat” holds.

Unweighted Lunges.

Conditioning

AGQ Workout 3 (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

50 Wall Balls (20/14)

100 Double Unders

50′ Handstand Walk

100 Double Unders

50 Calorie Row

100 Double Unders

50′ Handstand Walk

100 Double Unders

[Scale 1]:

20 Minute AMRAP of:

50 Wall Balls (14/10)

50 Double Unders

:30 Handstand Hold

50 Double Unders

50 Calorie Row

50 Double Unders

:30 Handstand Hold

50 Double Unders

[Scale 2]:

20 Minute AMRAP of:

25 Wall Balls (10/8)

25 Single Unders

25′ Bear Crawl

25 Single Unders

25 Calorie Row

25 Single Unders

25′ Bear Crawl

25 Single Unders

Recovery

2 Minutes / Side.

LAX Ball Foot Smash (No Measure)