Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
25 Minute Time Cap
Metcon (Time)
400m Run (together with wall ball 20/14, switch who carries ball after 200m).
then,
100 Jumping Lunges
50 Burpees Over Partner (Partner Holds Forearm Plank)
100 Hang Dumbbell Power Cleans (50/35 per hand)
50 Toes to Bar (Single DB Overhead Hold for partner 2)
100 Double Unders
50 Calorie Row (Dual Dumbbell Front Rack Hold for partner 2)
then,
400m Run (together with wall ball 20/14, switch who carries ball after 200m).
[Scale 1]:
No Change
[Scale 2]:
Wall Ball Run (14/10)
Regular Lunges
Burpees with no Jump over partner. Partner still holds plank.
Dumbbell (35/25)
Knee Tucks
200 Single Unders
[Scale 3]:
200m Run (10/8) Partner 1 carries the whole way.
80 Regular Lunges
80 Burpees with no Jump over partner. Partner still holds plank.
80 Hang Dumbbell (20/12) Power Cleans
80 AB Mat Sit-Ups
200 Single Unders
200m Run (10/8) Partner 2 carries the whole way.