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12
Jun

Wednesday 061318

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:45 Double KB Squat Hold

:15 Rest

:45 Broad Jumps (Landing in Squat)

:15

* You choose the weight.

[Scaling]:

Goblet Squat Hold with 1 KB

Jumping Air Squats in Place

Strength

Every 3 Minutes x 5:

5 Back Squats @ 70% 1rm, Climbing

[Scale 1]:

5 Back Squats @ 70% 1rm, Across

[Scale 2]:

5 Back Squats @ Moderate Weight, Climbing or Across

Back Squat

Conditioning

Metcon (Calories)

3 Rounds of:

:30 Calorie Row

:15 Rest

:45 Calorie Row

:15 Rest

:60 Calorie Row

:15 Rest

* Record total Calories

[Scale 1 & 2]:

No Change

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