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

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🏠 AT HOME WORKOUT

8 Minutes For Quality:

:30 Hollow Hold

30 Mountain Climbers

30 Shoulder Taps

10 PVC Pass Through*

5 Inchworm Push Ups

*Use broomstick, or towel/band.

Metcon (5 Rounds for reps)

“Kansas City”

5 x 3 Min. AMRAP, Rest 1 Min. Between

3 Min. AMRAP is:

6 Burpees

8 Alternating Single Arm Squat Cleans

10 Weighted Sit-Ups
SCALING:

Burpees: Couch Push-Up to Jump and Clap, Squat Thrust.

Weight: Reduce weight on squat cleans as needed.

Squat Cleans: Goblet Squats, or Power Clean to Squat.

Weighted Sit-Ups: Use no weight or a lighter weight than DB.