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

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Conditioning

Metcon (AMRAP – Reps)

Tabata! 3.0

(:20 On / :10 Off)

* Perform 16 rounds of each couplet alternating movements.

Couplet 1:

Air Squats

Medicine Ball Slam (30/20)

Couplet 2:

Push-Ups

Medicine Ball Russian Twist (30/20)

Couplet 3:

Straight Leg Raises

Medicine Ball Side Passes (30/20)*

Couplet 4:

Reverse Lunges

Medicine Ball Sit-Up (30/20)

* Side Passes: Alternate forward leg each time performing this exercise.

[Scale 1]:

Medicine Ball (20/14)

[Scale 2]:

Medicine Ball (14/10)

Segmented Push-Ups

Knee Tucks or AB Mat Sit-Ups