Friday 062416

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

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Workout of the Day

* 25 Minute Time Cap

Metcon (Time)

21-15-9 of:

Parallette Handstand Push-Ups

Bar Muscle Ups

[Scale 1]:

21-15-9 of:

Handstand Push-Ups

Chest To Bar Pull-Ups

Ring Dips

[Scale 2]:

21-15-9 of:

DB Strict Press*

Barbell Pull-Ups


After Party

Tabata Bottom to Bottom Air Squats (AMRAP – Reps)

(:20 On, :10 Off – 8 Rounds)

Bottom to Bottom Air Squats

[Scaling Suggestions]:

[Scale 1 & 2]:

No Change

Remain in the bottom position for the rest intervals, and return back down immediately at the top of each rep. No resting at extension.