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1
Jul

Sunday 070217

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

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Workout of the Day

Skills Practice

* 15 Minute Time Cap

Metcon (No Measure)

3 Rounds of:

:30 Sampson Stretch

15 Overhead Squat *

15 Sit-Ups

15 Good Mornings *

15 Pull-Ups

15 Dips

* Start the first round with PVC then progress to a barbell.

[Scale 1]:

Reps – 12

[Scale 2]:

Reps – 10

Barbell Pull-Ups

Push-Ups

Metcon (AMRAP – Reps)

5 Rounds of:

1 Min. MAX Sumo Deadlift High Pull (75/55)

1 Min. MAX Push Press (75/55)

1 Min. MAX Calorie Row

* Rest 1 Minute

[Scale 1]:

No Change

[Scale 2]:

Weight (55/35)

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