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

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Warm-Up

Metcon (No Measure)

2 Sets of:

:30 Superman Hold

:30 Hollow Hold

10 Downward / Upward Dog

10 PVC Passthrough

10 Total Overhead Lunge

10 Kip Swings or :30 Hang

Then

Thruster Technique

Bar Muscle Up Technique

Workout of the Day

* 10 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

15-10-6 of:

Thrusters (125/90)

Jumping Bar Muscle-Up

[Scale 2]:

15-10-6 of:

Thrusters (95/65)

Box Transitions

Triangle Couplet (Time)

15-10-6 of:

Thrusters (165/115)

Bar Muscle-Ups

Mobility

Russian Baby Maker (No Measure)

Hold for 3 Minutes