Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-up
Metcon (No Measure)
50 High Knees
50 Butt Kickers
then,
15-12-9 of:
Jumping Jacks
Air Squats
Superman Raises
then,
10 Downward / Upward Dogs
Workout of the Day
* 15 Minute Time Cap,
time yourself on your phone or a stop watch.
400m Runs:
Download an app like map-my-run or just go for a run around the block. Find a pace that allows you to get back from the run and go right into Burpees and Sit-Ups. Try not to coast it in on the second run, give it everything you have left to finish.
21-15-9:
You can keep moving. Work hard through the burpees, catch your breath on the sit-ups.
Metcon (Time)
400m Run
then,
21-15-9 of:
Burpees
Sit-Ups
then,
400m Run
[Scale 1]:
No Change
[Scale 2]:
200m Run
Squat Thrust
After Party
5 reps per side.
Go slow, focus on your breathing.