Call Us: (518) 459.4444

11
Jun

Monday 061217

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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

7 Minute AMRAP @ Casual Pace:

25ft Handstand Walk (Bear Crawl)

25 ft Reverse Lunge

:30 L-Sit Hang (Knee Tuck Hold)

Then,

Rest 2 Minutes

7 Minute AMRAP @ Casual Pace

10 Suitcase Deadlift (Right)*

50 ft Front Rack Carry (Left)

10 Suitcase Deadlift (Left)

50 ft Front Rack Carry (Right)

10 Burpees to Target *

* Use any height for the target, you pick the weight for the deadlift.

Workout of the Day

* 16 Minute Time Cap

Metcon (Time)

100 ft Overhead DB Lunge (80/55)

100 Double Unders

50 Wall Balls (20/14)

10 Rope Climbs (15′)

50 Wall Balls (20/14)

100 Double Unders

100 ft Overhead DB Lunge (80/55)

[Scale 1]:

Dumbbell (55/35)

Rope Climbs (10′)

Wall Balls (14/10)

75 Double Unders

[Scale 2]:

Front Rack Dumbbell Lunge (35/25)

10 Rope Get-Ups

35 Wall Balls (10/8)

100 Single Unders

Leave a Reply