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26
Jan

Friday 012717

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

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Workout of the Day

* 15 Minute Time Cap

Metcon (Time)

7 Rounds of:

10 Handstand Push-Ups

2 Rope Climbs (15′)

[Scale 1]:

7 Rounds of:

7 Handstand Push-Ups

2 Rope Climbs (10′)

[Scale 2]:

7 Rounds of:

10 Dumbbell Strict Press

2 Rope Get-Ups

After Party

Metcon (AMRAP – Reps)

10 Minute AMRAP for Quality of:

2 Ring Flyes

:30 Hanging L-Sit

4 Ring Flyes

:30 Hanging L-Sit

6 Ring Flyes

:30 Hanging L-Sit

* Continue adding two reps each set to the Ring Flyes. Focus on quality reps each set.

[Scale 1]:

No Change on Flyes

:30 Hanging Knee Tuck

[Scale 2]:

Adjust footing as you would on Ring Rows to make Flyes easier or harder.

:30 Hollow Hang

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