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16
Apr

Tuesday 041718

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

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Skills Practice

Metcon (AMRAP – Reps)

12 Minutes for Quality:

1 Rope Climb (20’)

3 Turkish Get Ups / Side

* Score how many rope climbs completed.

[Scale 1]:

1 Rope Climb (15’)

3 Turkish Get Up / Side

(Up to hip bridge only each rep)

[Scale 2]:

1 Rope Climb (10’ or 3 Get Ups)

3 Turkish Get Ups / Side

(Up to straight arm only each rep) – try to progress to lift the hip when ready.

Conditioning

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

15 Calorie Row

15 Push Ups

[Scale 1]:

7 Minute AMRAP of:

12 Calorie Row

12 Push Ups

[Scale 2]:

7 Minute AMRAP of:

10 Calorie Row

10 Push Ups

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