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30
Jan

Tuesday 013117

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

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Workout of the Day

[Scale 1]:

Spend time practicing double unders. If they are slow or not strung together work towards: 10-15-20-25-30 for the rep scheme on each set.

[Scale 2]:

Single Unders: 30-60-90-120-150. If you’re able mix in doubles.

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP of:

10 Double Unders

50 AB Mat Sit-Ups

* Rest 2 Minutes

Metcon (Time)

4 Minute AMRAP of:

20 Double Unders

40 AB Mat Sit-Ups

* Rest 2 Minutes

Metcon (Time)

4 Minute AMRAP of:

30 Double Unders

30 AB Mat Sit-Ups

* Rest 2 Minutes

Metcon (Time)

4 Minute AMRAP of:

40 Double Unders

20 AB Mat Sit-Ups

* Rest 2 Minutes

Metcon (Time)

4 Minute AMRAP of:

50 Double Unders

10 AB Mat Sit-Ups

After Party

* Hold for 4 Minutes / Side

Couch Stretch (No Measure)

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