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

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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.

[Scale 1]:

No Change

[Scale 2]:

400m to 600m Run (Max Effort)

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.