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4
May

Saturday 050518

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

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Conditioning

Metcon (AMRAP – Rounds and Reps)

In Teams of 3,

30 Minute AMRAP of:

50 Synchronized Burpees

75 V-Ups

50 Synchronized Plate Ground to Overhead (45/35)

75 Push-Ups

50 Synchronized Air Squats Holding Plate

75 Chin Ups

* Synchronized – all three partners move at the same time to complete reps.

* Non-Synchronized – 1 partner chips away at reps. 1 Holds a plate overhead, the last holds the bottom of the squat. Reps count while holds are in place, divide work evenly.

* Score is rounds and reps for the whole team.

[Scale 1]:

Plate (35/25)

Tuck Ups

[Scale 2]:

Squat Thrust

AB Mat Sit-Ups

Plate (15/10)

Supine Grip Ring Rows

Segmented Push-Ups

Regular Air Squats

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