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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 Chest to Bar Pull-Ups

20 Alternating Pistols

10 Box Jumps (36/30)

[Scale 1]:

20 Minute AMRAP of:

8 Chest to Bar Pull-Ups or Regular Pull-Ups

20 Alternating Pistols

10 Box Jumps (30/24)

[Scale 2]:

20 Minute AMRAP of:

10 Ring Rows (Pull to Sternum)

20 Alternating Pistols

10 Box Jumps (24/20)

After Party

Tabata Hollow / Superman Holds (Time)

(:20 On, :10 Off – 8 Rounds)

Hollow Hold

Superman Hold

* Alternate between movements.