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27
Apr

Friday 042817

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

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Skills Practice

* 12 Minute Time Cap

Metcon (No Measure)

4 SuperSets of:

5 Archer Push-Ups / Side

10 Ring Flyes

[Scale 1]:

Change the angle of your body to alter exercise difficulty.

[Scale 2]:

Ring Push-Ups

Ring Flyes or Ring Rows

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

400m Run

15 L-Sit Pull-Ups

15 Hip Extension

[Scale 1]:

20 Minute AMRAP of:

400m Run

10 Knee Tucked or Regular Pull-Ups

15 Good Mornings (45/35)

[Scale 2]:

20 Minute AMRAP of:

200m Run

10 Foot Elevated or Regular Barbell Pull-Ups

10 Good Mornings (35/25)

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