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10
Jul

Tuesday 071117

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

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Workout of the Day

* Complete within 20 Minutes.

5 Rounds for Quality of:

50 ft Broad Jump (In as few jumps as possible)

3 Chin Ups (As Slow As Possible)

MAX Set of Freestanding Handstand Push-Ups

* Rest as needed between sets and attempts. Record the lowest number of jumps, longest pull-up time, and all reps of handstand push-ups.

Metcon (AMRAP – Reps)

50 ft Broad Jump (In as few jumps as possible)

[Scale 1]:

No Change

[Scale 2]:

25 ft Broad Jump (In as few jumps as possible)

Metcon (Time)

3 Chin Ups (As slow as possible)

[Scale 1]:

No Change

[Scale 2]:

3 Supine Ring Rows (As slow as possible)

Metcon (AMRAP – Reps)

MAX Set of Freestanding Handstand Push-Ups

[Scale 1]:

MAX Press to Handstand (From Headstand)

[Scale 2]:

MAX Strict Handstand Push-Up (On wall) or MAX Pike Push-Ups

After Party

* 10 Minute Time Cap

2k Row (Time)

Max Effort 2k Row
[Scale 1]:

1,600m Row

[Scale 2]:

1,200m Row

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