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

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Warm-Up

Metcon (No Measure)

2 Sets of:

400m Run

Bear Crawl (T.V. to Speakers Slowly)

12 Wall Slides

Workout of the Day

* 15 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

35 Handstand Push-Ups

85 Pull-Ups

[Scale 2]:

25 Kick Ups

80 Ring Rows

Metcon (Time)

50 Handstand Push-Ups

100 Pull-Ups

* Complete in as few sets as possible.

Examples:

2 Rounds of:

25 HSPU

50 Pull-Ups

or

5 Rounds of:

10 HSPU

20 Pull-Ups

Skills Practice

Metcon (AMRAP – Reps)

PRACTICE for 10 minutes:

1 Single Under

1 Double Under

2 Single Unders

2 Double Unders

3 Single Unders

3 Double Unders

* Continue this process alternating between Single & Double Unders for as long as possible.

** If you break the sequence…start over. Count the total repetitions of the most successful attempt.

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