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

View Public Whiteboard

Workout of the Day

Every 3 Minutes for 21 Minutes Complete the SuperSet:

A1.) 1 Back Squat @ Body Weight, Climbing.

A2.) 3-5 Wall Walks

[Scaling Suggestions]:

[Scale 1]:

A1.) 1 Back Squat @ Body Weight, Across.

A2.) 3-5 Wall Walks

[Scale 2]:

A1.) 1 Back Squat @ Build to Body Weight or a % of it.

A2.) 3-5 Wall Walks

A1.): Back Squat (@ Body Weight, Climbing.)

A2.) : Metcon (7 Rounds for time)

3-5 Wall Walks

* Record the time to complete.

After Party

BodyPump! (AMRAP – Reps)

Tabata (:20 On, :10 Off) of:

Barbell Bicep Curl (45/35)

AbMat Sit-Ups

Banded Tricep Push Down

* Alternate between exercises for a total of 24 Rounds.

** INSTANT 25 Burpee penalty for dropping an empty barbell.