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

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Skills Practice

Metcon (No Measure)

5 Minutes for Quality:

10 Squat Therapy

5 Slow Inchworm

5 Minutes for Quality:

8 Scap Pull-Up

8 Scap Push-Up

5 Minutes for Quality:

10 Russian Kettlebell Swings*

10 Wall Balls*

* You pick the weight, score doesn’t matter – Quality does. Move at a casual pace.

Workout of the Day

* WOD A is the main workout for the day. WOD B is listed as a scaling option and so that those who reduce the reps to 5-10-15 can log a score for that benchmark workout. If you do any other rep scheme than that – log your score under WOD A.

A: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 Pull-Ups

20 Push-Ups

30 Air Squats

[Scale 1]:

10 Pull-Ups

15 Push-Ups

20 Air Squats

[Scale 2]:

5 Barbell Pull-Ups

10 Segmented Push-Ups

15 Air Squats

B: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats