Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Skill Builder 1.0 (AMRAP – Reps)
10 Minute Ladder for Quality:
2 Overhead Squats (45/35)
2 Pull-Ups
2 High Hang Squat Snatch (45/35)
2 Ring Dips
4 Overhead Squats (45/35)
4 Pull-Ups
4 High Hang Squat Snatch (45/35)
4 Ring Dips
*…Add 2 reps each round.
[Scaling Suggestions]:
[Scale 1]:
No Change
[Scale 2]:
2 Overhead Squats (35/25)
2 Ring Rows
2 High Hang Squat Snatch (35/25)
2 Push Ups
*…Start with 2, then add 1 rep each round.
Workout of the Day
* 15 Minute Time Cap
In the Moment (Time)
3 Rounds of:
250m Row
21 Hip Extensions
21 AbMat Sit-Ups
90 Double Unders
[Scaling Suggestions]:
[Scale 1]:
3 Rounds of:
250m Row
21 Good Mornings (45/35)
21 AbMat Sit-Ups
60 Double Unders
[Scale 2]:
3 Rounds of:
250m Row
21 Good Mornings (35/25)
21 AbMat Sit-Ups
90 Single Unders