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23
Jun

Saturday 062417

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

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Workout of the Day

* 11 Minute Time Cap

Metcon (Time)

60ft Handstand Walk

10 Toes to Bar

10 Double Kettlebell Deadlifts

60ft Handstand Walk

12 Toes to Bar

12 Double Kettlebell Deadlifts

60ft Handstand Walk

14 Toes to Bar

14 Double Kettlebell Deadlifts

60ft Handstand Walk

16 Toes to Bar

16 Double Kettlebell Deadlifts

* You choose the weight on the kettlebell, use dumbbells if the weight you want isn’t available.

[Scale 1]:

Reduce the distance on the handstand walk to something manageable based on current skill. No other changes.

[Scale 2]:

60ft Bear Crawl

Knee Tucks

After Party

* 10 Minute Time Cap

1-Mile Run (Time)

Max Effort 1-Mile Run
[Scale 1]:

1,200m Run

[Scale 2]:

800m Run

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