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

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Skills Practice

* Complete in 10 Minutes.

Metcon (No Measure)

Rope Climb Technique Practice:

1.) 2 x :10 to :20 Rope Hangs

2.) 3 x 5 Rope Knee Tucks

3.) Practice Foot Wrap and Stand to Hang.

Workout of the Day

* 25 Minute Time Cap

Metcon (Time)

4 Rounds of:

25 GHD Sit-Ups

3 Rope Climbs (15′)

400m Run

[Scale 1]:

4 Rounds of:

25 V-Ups

2-3 Rope Climbs (10-15′)

400m Run

[Scale 2]:

4 Rounds of:

20 AB Mat Sit-Ups

5-10 Rope Get-Ups

200m Run