Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Metcon (No Measure)
10 Minute AMRAP for Quality:
10 Side Lying Leg Lifts / Side
3 Three Way Dumbbell Lunges / Side
10 Lateral Step Ups / Side
* Perform the side lying leg raises with your body up against the wall (heels, hips, shoulders, head all touching the wall.
For the lunges, choose a weight that is challenging, but allows for good technique.
3 Way Lunge = Lunge forward + Lateral Lunge + Reverse Lunge. Hold the dumbbell goblet style.
For the lateral step ups, use a ballistic block or stacked plates.
Conditioning
20 Minute Time Cap.
Row instead of Run if the weather is bad.
Metcon (Time)
5 Rounds of:
400m Run
15 Thrusters (95/65)
[Scale 1]:
5 Rounds of:
400m Run
15 Thrusters (75/55)
[Scale 2]:
4 Rounds of:
400m Run
10 Thrusters (45/35)