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

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Skills Practice

A: Metcon (Time)

4 Sets of:

:60 MAX Effort Hanging L-Sit

* Rest :60

[Scale 1]:

:45 MAX Effort Hanging L-Sit

* Rest 1:15

[Scale 2]:

:30 MAX Effort Hanging L-Sit

* 90 Seconds

B: Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off – 8 Rounds)

Seated Leg Lifts

[Scale 1 & 2]:

Adjust Hand Positioning

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

21 GHD Sit-Ups

14 One-Arm Dumbbell Push Jerks

Use a single, heavy dumbbell and alternate arms each rep.

[Scale 1]:

15 Minute AMRAP of:

21 V-Ups

14 One-Arm Dumbbell Push Jerks

[Scale 2]:

15 Minute AMRAP of:

21 AB Mat Sit-Up

14 One-Arm Dumbbell Push Jerks