Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Metcon (AMRAP – Reps)
3 Rounds of:
:45 Calorie Bike
:45 Ring Dips
:45 Hanging L-Sit
*Rest :15 between exercises
Rest 2 Mins. then,
3 Rounds of:
:45 Calorie Row
:45 V- or Tuck Ups
:45 Handstand Hold
*Rest :15 between exercises
Rest 2 Mins. then,
3 Rounds of:
:45 Double Unders
:45 Alternating Dumbbell Snatches (50/35)
:45 Superman Hold
*Every :5 counts as a rep on the holds.
[Scaling]:
Matador Dips or Push Ups
Knee Tuck Hold or Hang
Wall Walk to Hold or Plank
Single Unders
Dumbbell (40/30) or (20/12)
Conditioning
1/2 Marathon Row IS NOT THE SATURDAY WORKOUT.
This is only here for the Friday night people who came in to do the row.
Half Marathon Row (Time)
21,097m…!