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16
Aug

Friday 081718

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

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Skills Practice

Metcon (No Measure)

3 Sets:

(:20 On, :10 Off)

Forearm Plank

Overhead Squat (Bar)

V, Tuck, or Sit-Ups

Good Mornings (Bar)

Toes to Bar

Hand Release Push-Ups

[Scaling]:

Use a light bar or PVC Pipe

Straight Leg Raises or Knee Tucks

Segmented Push-Ups

Conditioning

20 Min. Time Cap.

2017 Fall Face Off – Little Chippers of Horror, Act 1 (Time)

For Time,

In Teams of 2:

10 Rope Climbs (20’)

60 Burpees Box Jump Overs (24/20)

80 Handstand Push-Ups

100 Alternating Pistols

120 Alternating Dumbbell Snatches @ 55/35

* Divide work evenly between partners.

[Scale 1]:

10′ to 15′ Rope Climbs

Dumbbell Weight (35/20)

No other changes.

[Scale 2]:

10 Rope Get-Ups

40 Burpee Box Jump or Step Up Overs (20/12)

60 Box Pike HSPU

80 Alternating Lunges

100 Alternating Dumbbell Snatches (25/15)

Recovery

2 Min. Couch Stretch / Side

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