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3
Feb

Saturday 020417

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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

5 Minutes for Quality of:

8 Inchworms

10 Reverse Lunges / Side

5 Minutes for Quality of:

10 Glute Bridges

:10 One Arm Hang (LEFT)

:10 One Arm Hang (RIGHT)

10 PVC Pass Through

Workout of the Day

Skip Jive (AMRAP – Rounds and Reps)

20 Minute AMRAP, Teams of 2

1 Burpee Box Jump (24/20), 1 Calorie Row

2 Burpee Box Jumps (24/20), 2 Calorie Row

3 Burpee Box Jumps (24/20), 3 Calorie Row

* Relay style, each partner completes the reps before advancing.

** Continue to climb as high as possible in the 20 minutes.
[Scale 1]:

No Change

[Scale 2]:

Box Height (20/12)

[Scale 3 – Bring a Friend]:

Burpees to Plate (45)

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