Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
The Green Lantern (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
200m Farmer’s Carry (70/53)
100m Walking Lunge
50m Handstand Walk
[Scaling Suggestions]:
[Scale 1]:
20 Minute AMRAP of:
200m Farmer’s Carry (53/45)
100m Walking Lunge
1 Minute of Handstand Walk Attempts
[Scale 2]:
20 Minute AMRAP of:
100m Farmer’s Carry (45/35)
50m Walking Lunge
25m Bear Crawl
After Party
Pumping Iron II (AMRAP – Reps)
Tabata (:20 On, :10 Off – 12 Rounds)
Dumbbell Bent Over Rows (Left)
Dumbbell Shrugs
Dumbbell Bent Over Rows (Right)
Dumbbell Curls
* You need two DBS, You choose the weight. Record Total Reps.