Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🔥 CONDITIONING
Metcon (AMRAP – Rounds and Reps)
In Teams of 2,
24 Min. AMRAP of:
:50 Straight Arm Plank (Together)
40 Wall Balls (20/14)
30 Kettlebell Swings (53/35)
20 Toes to Bar
10 Strict Ring Dips
* One partner working at a time except for the plank. Divide the work evenly.
🔹 PLANKS: Every second is a rep. Both partners must be in the plank for reps to count.
🔹 WEIGHTS: Pick a weight that allows for unbroken reps.
🔹 T2B: Hanging Knee Tucks
🔹 R. DIPS: Matador Dips, Box Dips, or Ring Push-Ups.