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

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Workout of the Day

* 20 Minute Time Cap

Metcon (Time)

1,000m Row

100 Push-Ups

750m Row

75 Push-Ups

500m Row

50 Push-Ups

[Scaling Suggestions]:

[Scale 1]:

1,000m Row

70 Push-Ups

750m Row

50 Push-Ups

500m Row

30 Push-Ups

[Scale 2]:

750m Row

35 Segmented or Box Push-Ups

500m Row

25 Segmented or Box Push-Ups

250m Row

15 Segmented or Box Push-Ups

After Party

Metcon (Time)

Complete A.) then B.) in 12 Minutes, for QUALITY:

A.) 5 x 2 / Side – Around the Worlds

B.) 5 x 4 / Side – Single Legged Toes 2 Bar

[Scaling Suggestions]:

[Scale 1]:

A.) 5 x 2 / Side – Around the Worlds (Knees Tucked)

B.) 5 x 4 / Side – Single Legged Raises

[Scale 2]:

A.) 5 x 6 / Side – Leg Circles

B.) 5 x 8 Candlesticks