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11
May

Thursday 051216


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

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Workout of the Day

Every 2:30 Minutes for 5 Sets of:

1 Back Squat @ 80% 1RM, Climbing

[Scaling Suggestions]:

[Scale 1]:

1 Back Squat @ 80% 1RM, Across

[Scale 2]:

3 Back Squat @ Light to Moderate Weight for Technique

Back Squat (5 x 1 @ 80% 1RM, Climbing)

After Party

Metcon (3 Rounds for time)

3 MAX EFFORT Sets Each For Time of:

Prowler Sprints!

1 Set is:

20ft Sprint (90/70) + Prowler

40ft Sprint (90/70) + Prowler

60ft Sprint (90/70) + Prowler

* High Handles Down, Low Handles Back.

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

Same Distance

Weight (70/50) + Prowler

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