Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* Complete as a class A.) then, B.) then, C.). Everyone moves on to each piece together.
* 20 Minute Time Cap for the Row.
A.): Tabata Push-Ups (AMRAP – Reps)
(:20 On, :10 Off – 8 Rounds)
Push-Ups
[Scaling Suggestions]:
[Scale 1]:
No Change
[Scale 2]:
Segmented or Box Push-Ups
B.): 3,200m Row (Time)
[Scaling Suggestions]:
[Scale 1]:
No Change
[Scale 2]:
2,500m Row
C.): Tabata Bottom to Bottom Air Squats (AMRAP – Reps)
(:20 On, :10 Off – 8 Rounds)
Bottom to Bottom Air Squats
[Scaling Suggestions]:
[Scale 1 & 2]:
No Change
Remain in the bottom position for the rest intervals, and return back down immediately at the top of each rep. No resting at extension.