Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 15 Mins. to build to a heavy Turkish Get-Up. Use kettlebells, dumbbells, barbells, dogs, or small children. Record the heaviest weight completed on both sides. Turkish Get Up Barbell Turkish Get-Up Conditioning 18 Min. Time Cap. Metcon (Time) 5 Rounds of: 2 Legless Rope Climb (15’) 20 Slow and Controlled Sit-Ups * No jump up into the rope. Grab at arms length, hang and climb. For the sit-ups spend roughly 3-4 seconds lowering to the floor and 3-4 seconds sitting up. [Scale 1]: 2 Rope Climbs (15’) with foot wrap. No jump to the rope. Grab at arms length, hang, wrap feet. Sit-Ups, no change. [Scale 2]: 2 Rope Climbs (10-12’) no jump -or- 4 Rope Get-Ups From laying to standing to laying again. Climb/lower controlled, spend time with the rope. 12-15 Slow and Controlled Sit-ups ROMWOD...
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