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25
May

Friday 052617

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

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Workout of the Day

* 20 Minute Time Cap

Skills Practice

* 15 Minute Time Cap

Metcon (No Measure)

3 Sets for Quality of:

:30 Sampson Stretch / Side

10 Overhead Squats *

10 AB Mat Sit-Ups

10 Good Mornings *

10 Pull-Ups or Ring Rows

10 Ring Dips or Push-Ups

Metcon (Time)

50-40-30-20-10 of:

Wall Balls (20/14)

Box Jumps (24/20)

[Scale 1]:

Wall Ball (14/10)

Box – No Change

[Scale 2]:

40-30-20-10-5 of:

Wall Ball (10/8)

Box Jump (20/12)

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