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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
3 Sets for Quality of:
200m Run
Bear Crawl (Hallway to KoolAid Wall)
8 Squats (Holding Wall Ball)
Then
1 x 10 Downward / Upward Dog
Skills Practice
Deadlift Technique (No Measure)
Technique instruction from coaches + time to warm up to WOD weight.
Workout of the Day
* 15 Minute Time Cap (Provided as a buffer, but shoot for much less).
[Scaling Suggestions
Choose scaling that allows you to take no more than one break each set.
[Scale 1]:
5 Rounds of:
20 Wall Balls (14/10)
10 Deadlifts (185/125)
* Goal is to aim for a time around or under 8 minutes.
[Scale 2]:
5 Rounds of:
20 Wall Balls (10/8)
10 Deadlifts (115/75)
* Goal is to aim for a time around or under 10 minutes.
Ghost Protocol (Time)
5 Rounds of:
20 Wall Balls (20/14)
10 Deadlifts (225/155)