Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Every 3 Minutes for 4 Sets:
8 Good Morning @ 50% Body Weight, Across
[Scale 1]:
No Change
[Scale 2]:
8 Good Morning @ Moderate Weight w/ Good Technique
Good Mornings (4 x 8 @ 50% Body Weight, Across)
Workout of the Day
* 12 Minute Time Cap
Metcon (Time)
50 Wall Balls (20/14)
50 Deadlifts (185/125)
50 Handstand Push-Ups
* Each time you break a set of wall balls or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.
[Scale 1]:
No Change
[Scale 2]:
50 Wall Balls (14/10)
50 Deadlifts (125/85)
50 Hand Release Push-Ups
* Each time you break a set of wall balls or handstand push-ups, deadlift the barbell and hold it at your waist for 7 seconds before returning to the ball or wall.