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Monday 101716

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

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* Complete in 12 minutes.

Metcon (No Measure)

8 x 8 of:

Hollow Body to Superman Roll

* Start on your back in the hollow body position, tighten the midline and roll under control to the right on to your stomach (superman position). Then, roll back to the start position (hollow body). That is 1 rep. Alternate rolling to the left and right until you have completed 4 rolls per side for a total of 8. Rest as needed between sets.

[Scale 1 & 2]:

No Change

Workout of the Day

* 20 Minute Time Cap

Metcon (Time)

5 Rounds of:

15 Chest to Bar Pull-Ups

30 Alternating Pistols

[Scale 1]:

10 Pull-Ups

20 Alternating Pistols

[Scale 2]:

12 Ring Rows

20 Alternating Pistols to Box

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