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29
Jul

Sunday 073017

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

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Workout of the Day

* 15 Minute Time Cap

Durante’s Core (Time)

5 Rounds of:

10 Hollow Rocks

10 V-Ups

10 Tuck Jumps

:10 Hollow HOLD

* Rest 1 Minute

[Scale 1]:

5 Rounds of:

10 Hollow Rocks (Legs Raised)

10 Hollow Raise

10 Tuck Jumps

:10 Hollow HOLD

* Rest 1 Minute

[Scale 2]:

5 Rounds of:

10 Hollow Rocks (Balled Up)

10 Hollow Raise (Legs Tucked)

10 Tuck Jumps

:10 Hollow HOLD (Arms Down, Legs Long)

* Rest 1 Minute

After Party

* 15 Minute Time Cap

Metcon (Time)

30 Man Makers

With a pair of Dumbbells 1 Man Maker is:

1 Push-Up +

1 Renegade Row (Right) +

1 Push-Up +

1 Renegade Row (Left) +

1 Squat Clean +

1 Thruster

* You choose the weight! Log the time and post the weight in the comments.

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