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15
Jul

Saturday 071617

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

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Strength

* Complete in 20 Minutes.

A: Good Mornings (3 x 10 @ 30% 1rm Deadlift, Across)

B: Barbell Calf Raises (3 x 10 @ 30% 1rm Deadlift, Across)

C: Barbell Row (3 x 10 @ 30% 1rm, Deadlift, Across)

Workout of the Day

* 10 Minute Time Cap

Metcon (Time)

3 Rounds of:

30 Kettlebell Swings (53/35)

20 Triple Unders

400m Run

[Scale 1]:

3 Rounds of:

30 Kettlebell Swings (53/35)

10 Triple Unders *

400m Run

* If you are skilled with Double Unders devote some time to practicing the higher skill of triple unders. Count attempts as reps.

[Scale 2]:

3 Rounds of:

30 Kettlebell Swings (35/26)

10 Double Under Attempts *

200m Run

* If you are able to perform 20 double unders. If you have no double unders devote time to this skill and count attempts as reps.

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