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

Workout of the Day

15 Minute Time Cap.

Metcon (Time)

50-40-30-20-10 of:

Kettlebell Swings (53/35)

AB Mat Sit-Ups

[Scale 1]:

No Change

[Scale 2]:

40-30-20-10 of:

Kettlebell Swings (35/26)

AB Mat Sit-Ups

After Party

Complete within 15 Minutes, rest as needed between sets.

Metcon (Weight)

5 Sets of:

20 Dumbbell Renegade Rows

15 Dumbbell Floor Press

10 Dumbbell Seated Strict Press

* You choose the weight. Record the heaviest weight you can complete all movements with in a set with.