Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets of:
:45 Double KB Squat Hold
:15 Rest
:45 Broad Jumps (Landing in Squat)
:15
* You choose the weight.
[Scaling]:
Goblet Squat Hold with 1 KB
Jumping Air Squats in Place
Strength
Every 3 Minutes x 5:
5 Back Squats @ 70% 1rm, Climbing
[Scale 1]:
5 Back Squats @ 70% 1rm, Across
[Scale 2]:
5 Back Squats @ Moderate Weight, Climbing or Across
Back Squat
Conditioning
Metcon (Calories)
3 Rounds of:
:30 Calorie Row
:15 Rest
:45 Calorie Row
:15 Rest
:60 Calorie Row
:15 Rest
* Record total Calories
[Scale 1 & 2]:
No Change