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

Workout of the Day

18 Minute Time Cap.

Metcon (Time)

3 Rounds of:

100ft Walking Lunges

50 Air Squats

50 Hip Extensions

[Scale 1]:

3 Rounds of:

100ft Walking Lunges

50 Air Squats

50 Russian Kettlebell Swings (70/53)

[Scale 2]:

3 Rounds of:

50ft Walking Lunges

30 Air Squats

30 Russian Kettlebell Swings (53/35)

After Party

Metcon (AMRAP – Reps)

8 Minute AMRAP for Quality:

50’ Handstand Walk

MAX Effort Handstand Hold

* Every 5 feet and every :5 counts as a rep.

[Scale 1]:

Handstand Walk Attempts

MAX Effort Handstand Hold

[Scale 2]:

Bear Crawl

Walk Walk to Handstand Hold