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

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Warm-Up

Metcon (No Measure)

3 Sets for Quality of:

200m Run

Bear Crawl (Hallway to KoolAid Wall)

8 Squats (Holding Wall Ball)

Then

1 x 10 Downward / Upward Dog

Skills Practice

Deadlift Technique (No Measure)

Technique instruction from coaches + time to warm up to WOD weight.

Workout of the Day

* 15 Minute Time Cap (Provided as a buffer, but shoot for much less).

[Scaling Suggestions

Choose scaling that allows you to take no more than one break each set.

[Scale 1]:

5 Rounds of:

20 Wall Balls (14/10)

10 Deadlifts (185/125)

* Goal is to aim for a time around or under 8 minutes.

[Scale 2]:

5 Rounds of:

20 Wall Balls (10/8)

10 Deadlifts (115/75)

* Goal is to aim for a time around or under 10 minutes.

Ghost Protocol (Time)

5 Rounds of:

20 Wall Balls (20/14)

10 Deadlifts (225/155)

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