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

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Midline

12 Minute Time Cap.

Metcon (Time)

10 Sets of:

:20 Extended Crab HOLD

:10 Side Forearm Plank / Side

[Scale 1 & 2]:

No Change

Conditioning

14 Minute Time Cap.

Metcon (Time)

30 Overhead Lunges (45/25 plate)

30 Knees to Elbow

30 Sit Ups

30 Calorie Row

30 Sit Ups

30 Knees to Elbow

30 Overhead Lunges (45/25 plate)

[Scale 1]:

20 Overhead Lunges (45/25 plate)

20 Knees to Elbow

20 Sit Ups

20 Calorie Row

20 Sit Ups

20 Knees to Elbow

20 Overhead Lunges (45/25 plate)

[Scale 2]:

20 Walking Lunges

20 Knee Tucks

20 Sit Ups

20 Calorie Row

20 Sit Ups

20 Knee Tucks

20 Walking Lunges