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3
Jul

Tuesday 070417

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

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Warm-up

Metcon (No Measure)

50 High Knees

50 Butt Kickers

then,

15-12-9 of:

Jumping Jacks

Air Squats

Superman Raises

then,

10 Downward / Upward Dogs

Workout of the Day

* 15 Minute Time Cap,

time yourself on your phone or a stop watch.

400m Runs:

Download an app like map-my-run or just go for a run around the block. Find a pace that allows you to get back from the run and go right into Burpees and Sit-Ups. Try not to coast it in on the second run, give it everything you have left to finish.

21-15-9:

You can keep moving. Work hard through the burpees, catch your breath on the sit-ups.

Metcon (Time)

400m Run

then,

21-15-9 of:

Burpees

Sit-Ups

then,

400m Run

[Scale 1]:

No Change

[Scale 2]:

200m Run

Squat Thrust

After Party

5 reps per side.

Go slow, focus on your breathing.

World’s Greatest Stretch (No Measure)

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