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16
May

Thursday 051718

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

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Skills Practice

Metcon (Time)

For Quality,

10 AMRAP of:

200m Run

5 Pull-Up Bar Traverse

3 Wall Walks

[Scale 1]:

200m Run

3 Pull-Up Bar Traverse

1 Wall Walk w/ :10 Hold

[Scale 2]:

200m Run

10 Hang + Hand Pick Ups

3 Scaled Wall Walks

Conditioning

8 Minute Time Cap.

Midline

Complete within 12 Minutes.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
[Scale 1]:

21-15-9 of:

Deadlifts (185/125)

15-12-9 of:

Handstand Push-Ups (1-2 AB Mat)

[Scale 2]:

21-15-9 of:

Dumbbell Deadlifts (50/35 per hand)

Dumbbell Push Press (50/35 per hand)

Metcon (Weight)

For Quality,

30 Turkish Get-Up Sit-Ups (Right)

30 Turkish Get Up Sit-Ups (Left)

* You choose a the weight.

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