Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
25 Minute Time Cap.
RX = Takes you 8 minutes or less to run 1 mile.
Scale 1 = Takes you 8-10 minutes to complete 1 mile.
Scale 2 = Takes you more than 10 minutes to complete 1 mile
Metcon (4 Rounds for time)
4 Rounds of:
800m Run (Max Effort)
* Rest 3 Minutes between Rounds. Record the time for each individual round.
400m to 600m Run (Max Effort)
Tabata Bottom to Bottom Air Squats (AMRAP – Reps)
(:20 On, :10 Off – 8 Rounds)
Bottom to Bottom Air Squats
[Scale 1 & 2]:
Remain in the bottom position for the rest intervals, and return back down immediately at the top of each rep. No resting at extension.