Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
12 Minute Time Cap.
Skills Practice
CrossFit Warm-Up (No Measure)
3 Rounds,
10-15 Repetitions of:
:15 to :30 Sampson Stretch
Overhead Squats*
Sit-Ups
Back Extensions
Pull-Ups
Dips
* Start with a PVC pipe on the OHS and then increase the weight each round.
[Scale 1]:
5-8 Repetitions of:
:15 to :30 Sampson Stretch
Overhead Squats
Sit-Ups
Good Mornings
Chin Ups
Matador Dips
[Scale 2]:
8-12 Repetitions of:
:15 to :30 Sampson Stretch
Overhead Squats w/ PVC
AB Mat Sit-Ups
Good Mornings w/ PVC
Ring Rows
Push-Ups
Metcon (Time)
10 Rounds of:
1 Power Snatch +
3 Overhead Squats (185/125)
[Scale 1]:
10 Rounds of:
1 Power Snatch +
3 Overhead Squats (135/95)
[Scale 2]:
10 Rounds of:
1 Power Snatch +
3 Overhead Squats (75/55)