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16
Apr

Monday 041717

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:20 Scap Pull-Ups

* Rest 10 Seconds

:20 Scap Push-Ups

* Rest 10 Seconds

:20 Seated Leg Lifts

* Rest 10 Seconds

* Alternate between movements.

[Scale 1]:

No Change

[Scale 2]:

:10 Inactive Hang + :10 Active Hang

:20 Scap Push-Up (On Knees)

:20 Seated Leg Lifts (Alter hand position)

Workout of the Day

Metcon (AMRAP – Reps)

On the Minute x 10 of:

ODD: 10/7 Calorie Bike

EVEN: 10 Burpees

Immediately Into…

On the Minute x 10 of:

ODD: 12/9 Calorie Row

EVEN: 12 Burpees

Immediately Into…

On the Minute x 10 of:

ODD: 15 Double Unders

EVEN: 15 Burpees

[Scale 1]:

No Change

[Scale 2]:

Bike for :40 MAX Calories

Row for :40 MAX Calories

5-8 Burpees or Squat Thrust

10-15 Double Under Attempts or 30 Single Unders

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