Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
On a Tabata Timer,
(:20 On, :10 Off)
* Alternate movements each :20 round.
2 Sets of:
Bike
Squat to Press w/ Wall Ball
Scap Pull-Ups
then,
2 Sets of:
Bike
Max Height Wall Balls
Kip Swing Practice
then,
2 Sets of:
Bike
Wall Balls
Kipping Pull-Up Practice
[Scaling]:
You choose the weight.
Hang to Scap Pull-Up to Kip Swing Practice
Conditioning
12 Min. Time Cap.
If doing regular FRAN record the score under section B.
A: Complex Fran (Time)
7 Bar Muscle Ups
7 Chest to Bar Pull-Ups
7 Chin Over Bar Pull-Ups
21 Thrusters (95/65)
5 Bar Muscle Ups
5 Chest to Bar Pull-Ups
5 Chin Over Bar Pull-Ups
15 Thrusters (95/65)
3 Bar Muscle Ups
3 Chest to Bar Pull-Ups
3 Chin Over Bar Pull-Ups
9 Thrusters (95/65)
[Scale 1]:
5 Bar Muscle Ups
5 Chest to Bar Pull-Ups
5 Chin Over Bar Pull-Ups
21 Thrusters (75/55)
4 Bar Muscle Ups
4 Chest to Bar Pull-Ups
4 Chin Over Bar Pull-Ups
15 Thrusters (75/55)
3 Bar Muscle Ups
3 Chest to Bar Pull-Ups
3 Chin Over Bar Pull-Ups
9 Thrusters (75/55)
-or-
Regular Fran RX or with Scaled Weights
[Scale 2]:
21-15-9 of:
Dumbbell Thrusters (30/15 per hand)
Kneeling Barbell Pull-Ups
B: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Saddle Pose
1 Min. Twisted Cross / Side