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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
For QUALITY:
20 Front Leg Swings
20 Back Leg Swings
20 Side to Side Leg Swings
Hold / work on Side Split for 2 Minutes / Side
Workout of the Day
30 Minute Time Cap – Scale to be under the cap and work to keep the runs to 3 minutes or less each round.
RX Athletes: We only have 2 GHDs, partner up with someone if necessary of similar height. It will be first come first serve during the WOD.
[Scaling Suggestions]
Beginner:
5 Rounds of:
400m Run
15 Ab-Mat Sit Ups
15 Good Mornings (35/25)
Intermediate:
5 Rounds of:
600m Run
20 V-Ups
20 Good Mornings (45/35)
Stinger (Time)
5 Rounds of:
Run 800 meters
30 GHD Sit-Ups
30 Hip Extensions
Mobility
Couch Stretch (No Measure)
* 2 Minutes / Side