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

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Warm-Up

A.): Group Dynamic (No Measure)

B.): Kettlebell Swing Technique (No Measure)

Workout of the Day

This WOD will be done in multiple heats.

[Scaling Suggestions]:

[Scale 1]:

5 Minute AMRAP of:

4 Power Cleans (135/95)

20 Double Unders

8 Pull-Ups

[Scale 2]:

5 Minute AMRAP of:

4 Kettlebell Swings (35/26)

24 Jumping Jacks

10 Barbell Pull-Ups or Ring Rows

Lift Up Autism (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

4 Power Cleans (155/105)

24 Double Unders

10 Pull-Ups

Midline

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off – For 12 Rounds) of:

Scissor Kicks

Ab Mat Sit Ups

Grosshoppers

* Alternate between exercises.

Mobility

1×20: Downward / Upward Dog (No Measure)

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