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

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Warm-Up

Metcon (No Measure)

For QUALITY:

20 Front Leg Swings

20 Back Leg Swings

20 Side to Side Leg Swings

Hold / work on Side Split for 2 Minutes / Side

Workout of the Day

30 Minute Time Cap – Scale to be under the cap and work to keep the runs to 3 minutes or less each round.

RX Athletes: We only have 2 GHDs, partner up with someone if necessary of similar height. It will be first come first serve during the WOD.

[Scaling Suggestions]

Beginner:

5 Rounds of:

400m Run

15 Ab-Mat Sit Ups

15 Good Mornings (35/25)

Intermediate:

5 Rounds of:

600m Run

20 V-Ups

20 Good Mornings (45/35)

Stinger (Time)

5 Rounds of:

Run 800 meters

30 GHD Sit-Ups

30 Hip Extensions

Mobility

Couch Stretch (No Measure)

* 2 Minutes / Side

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