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26
Apr

Thursday 042717

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

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Skills Practice

Metcon (No Measure)

Test: 10 Air Squats

1 Sets of:

Banded Side Steps x 10 / Side

Gunslinger Walk 50′

Reverse Gunslinger Walk 50′

Re-Test: 10 Air Squats

Workout of the Day

Every 3 Minutes for 5 Sets Complete:

3 Deadlifts @ 80% 1RM, Climbing

[Scale 1]:

3 Deadlifts @ 80% 1RM, Across

[Scale 2]:

3 Deadlifts @ Moderate Weight, Climbing

Deadlift (5 x 3 @ 80% 1RM, Climbing)

After Party

* 12 Minute Time Cap

Metcon (Time)

4 Rounds of:

10 One Arm Kettlebell Swings / Side (53/35)

30 Grasshoppers

[Scale 1]:

Kettlebell (45/30)

[Scale 2]:

Kettlebell (35/26)

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