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21
Jun

Wednesday 062216


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

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Workout of the Day

* 22 Minute Time Cap

Metcon (Time)

50 Single Arm DB Overhead Lunges (50/35)

100 GHD Sit-Ups

100 Hip Extensions

50 Single Arm DB Overhead Lunges (50/35)

[Scale 1]:

50 Single Arm DB Overhead Lunges (35/25)

75 V-Ups

75 Good Morning (45/35)

50 Single Arm DB Overhead Lunges (35/25)

[Scale 2]:

50 Single Arm DB Overhead Lunges (25/15)

75 AB Mat Sit-Ups

75 Good Mornings (35/25)

50 Single Arm DB Overhead Lunges (25/15)

After Party

Double Under Skills (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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