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2
Apr

Monday 040317

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

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Skills Practice

Metcon (No Measure)

1 Set of:

25′ Inchworm

25′ Reverse Bear Crawl

10 Contralateral Inchworms

25′ Bear Crawl

25′ Reverse Inchworm

Workout of the Day

* 25 Minute Time Cap

Metcon (Time)

3 Rounds of:

3 Legless Rope Climbs (15′)

6 Push Jerks (225/155)

12 Deadlifts (225/155)

24 GHD Sit-Ups

48 Wall Balls (20/14)

[Scale 1]:

3 Rounds of:

3 Rope Climbs (10-15′)

6 Push Jerks (185/125)

12 Deadlifts (185/125)

24 V-Ups

48 Wall Balls (20/14)

[Scale 2]:

3 Rounds of:

5 Rope Get-Ups

6 Push Jerks (115/75)

12 Deadlifts (115/75)

24 AB Mat Sit-Ups

30 Wall Balls (14/10)

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