Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP,
In Teams of 2:
Partner A.) 1,000m Row
Partner B.) AMRAP
AMRAP of:
4 Handstand Push-Ups
8 Burpees
12 Alternating Pistols
* Both partners are working at the same time. Switch stations when Partner A.) completes the 1,000m Row. Partner A.) starts where Partner B.) ended in the AMRAP.
Score = Total Rounds n’ Reps of the AMRAP.
[Scale 1]:
HSPU w/ 1-2 AB Mats
No other changes.
[Scale 2 & 3]:
AMRAP of:
6 Dumbbell Strict Press*
8 Burpees or Squat Thrust
12 Alternating Lunges
* Pick a weight that allows for a really challenging 6 reps.