Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 22 Minute Time Cap
Metcon (Time)
50 Single Arm DB Overhead Lunges (50/35)
100 GHD Sit-Ups
100 Hip Extensions
50 Single Arm DB Overhead Lunges (50/35)
[Scale 1]:
50 Single Arm DB Overhead Lunges (35/25)
75 V-Ups
75 Good Morning (45/35)
50 Single Arm DB Overhead Lunges (35/25)
[Scale 2]:
50 Single Arm DB Overhead Lunges (25/15)
75 AB Mat Sit-Ups
75 Good Mornings (35/25)
50 Single Arm DB Overhead Lunges (25/15)
After Party
Double Under Skills (AMRAP – Reps)
PRACTICE for 10 minutes:
1 Single Under
1 Double Under
2 Single Unders
2 Double Unders
3 Single Unders
3 Double Unders
* Continue this process alternating between Single & Double Unders for as long as possible.
** If you break the sequence…start over. Count the total repetitions of the most successful attempt.