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16
Jun

Wednesday 061715

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

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Warm-Up

Metcon (No Measure)

3 Rounds for Quality of:

:30 Sampson Stretch / Side

10 Overhead Squat with PVC

10 Sit-Ups to Pike

10 Good Mornings with PVC

10 Pull-Ups or Ring Rows

10 Ring Dips or Push Ups

* Round 1: Use a PVC Pipe

* Round 2-3: Use a Barbell

** 15 Minute Time Cap

Workout of the Day

Dilophosaurus (AMRAP – Reps)

Complete for Repetitions:

1 Minute Max: Pull-Ups

1 Minute Max: Rowing for Calories

1 Minute Max: Pull-Ups

2 Minutes Max: Rowing for Calories

1 Minute Max: Pull-Ups

3 Minute Max: Rowing for Calories

1 Minute Max: Pull-Ups

* Score = Pull-Ups + Calories

Midline

Metcon (Time)

Max Effort Hold of:

Forward Leaning Rest

* 3 Attempts, record the best time.

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