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

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🏠 AT HOME WORKOUT

WARM-UP:



:30 Single Unders

:30 Alternating Spider-Man Lunges

:30 Mountain Climbers



:30 Single Unders

:30 Alternating Sampson Lunges

:30 Frog Hops



:30 Single Unders

:30 Push-Up to Down Dog

:30 Slow Burpees



Dumbbell Warm-Up:

:20 1-Arm Deadlift (from between feet) /SIDE

:20 1-Arm Bent Over Row /SIDE

:20 1-Arm Russian Swing /SIDE

:20 1-Arm Strict Press /SIDE



PRACTICE:

1 Round:

10 Double Unders

4 Lateral DB Burpees

4 Devil’s Press (2/Side if 1 DB)

Metcon (Time)

“Hellhole”

2 Min. AMRAP:

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

REST 2 MINS.

2 Min. AMRAP:

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

REST 2 MINS.

2 Min. AMRAP:

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

REST 2 MINS.

3 Min. AMRAP:

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Complete all 4 intervals with the goal of accumulating 50 Devil’s Press. Once you reach 50 stop. If you don’t reach 50 record a score of 15:00 and note the reps in the comments.
SCALING:



DEVIL’S PRESS: 1-Arm Devil’s Press, 50-100 Alternating DB Power Snatches, Barbell Power Snatch (115/85).



DOUBLE UNDERS: Aim to finish in :30, Reduce Reps, 60 Single Unders, 15 Over and Back DB Hops, 35 line hops.



LATERAL DB BURPEES: Lateral Barbell Burpees, Regular Burpees.