Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* Spend 12 Minutes working on part A and then again on part B. 10 Minute time cap on part C.
A: Metcon (Weight)
5 x 1 Weighted Chest to Bar Pull-Ups
* Use weight vest, dip belt, or hold weight between your feet!
[Scale 1]:
5 x 1 Weighted Chin Over Bar Pull-Up
[Scale 2]:
5 x 5 Chin Over Bar Pull-Ups
– or –
5 x 10 Barbell Pull-Ups
B: Metcon (Weight)
5 x 1 Weighted Ring Dips
* Use weight vest, dip belt, or hold weight between your feet!
[Scale 1]:
5 x 1 Weighted Matador Dip
[Scale 2]:
5 x 5 Dips (Any type with good technique)
– or –
5 x 10 Ring Push-Ups
C: 1-Mile Run (Time)
Max Effort 1-Mile Run
[Scale 1]:
1,200m Run
[Scale 2]:
800m Run