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

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Skills Practice

* 15 Minute Time Cap

Metcon (No Measure)

3 Sets for Quality of:

:30 Sampson Stretch / Side

10 Goblet Squats*

:30 Side Plank / Side

10 Russian Kettlebell Swings*

10 Toes to Bar or Knee Tucks

10 Push-Ups

* You Pick the Weight

Workout of the Day

* 10 Minute Time Cap

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
[Scale 1]:

35-28-21-14-7

Double Unders

50-40-30-20-10

Sit-Ups

[Scale 2]:

40-30-20-10-5

Single Unders

AB Mat Sit-Ups

After Party

Metcon (AMRAP – Reps)

On the Minute x 8 of:

ODD – :45 Alternating Seated Leg Lifts

EVEN – :45 Alternating Hanging Hip Touches

[Scale 1]:

No Change

[Scale 2]:

ODD – :30 Alternating Seated Leg Lifts

EVEN – :30 Alternating Hanging Re-Grips