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

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Skills Practice

* Complete A & B in 20 Minutes.

A: Metcon (No Measure)

False Grip Practice:

– Coaching Instruction

– 3 x :20 to :30 False Grip Hang*

– 3 x 3 to 5 False Grip Ring Pull-Up *

*[Scaling]:

– Ring Row False Grip Hang

– 3 x 5 to 8 False Grip Ring Row

B: Boxer Pose Progression (No Measure)

3 x 5 for Quality of:

Boxer Pose Progression

Hold Boxer Pose

Pull To Sternum

Pull Through

Press / Jump Up

Negative Lower Down

Back To Sternum

Hold Boxer Pose

* Hold each position for :3 Seconds & rest 2 minutes between sets.

Workout of the Day

* 15 Minute Time Cap

Metcon (Time)

5 Strict Muscle Ups

50 Double Unders

4 Strict Muscle Ups

40 Double Unders

3 Strict Muscle Ups

30 Double Unders

2 Strict Muscle Ups

20 Double Unders

1 Strict Muscle Ups

10 Double Unders

[Scale 1]:

5 Slow Muscle Up Transitions

50 Double Unders

4 Slow Muscle Up Transitions

40 Double Unders

3 Slow Muscle Up Transitions

30 Double Unders

2 Slow Muscle Up Transitions

20 Double Unders

1 Slow Muscle Up Transitions

10 Double Unders

[Scale 2]:

10 Slow Muscle Up Transitions

50 Single Unders

8 Slow Muscle Up Transitions

40 Single Unders

6 Slow Muscle Up Transitions

30 Single Unders

4 Slow Muscle Up Transitions

20 Single Unders

2 Slow Muscle Up Transitions

10 Single Unders