Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
10 Chest to Bar Pull-Ups
15 Push Ups
20 Alternating Pistols
* Run or Row 400m every time you complete 3 rounds.
[Scale 1]:
20 Minute AMRAP of:
5 Chest to Bar or Regular Pull-Ups
10 Push Ups
15 Scaled Alternating Pistols
* Run or Row 400m every time you complete 3 rounds.
[Scale 2]:
20 Minute AMRAP of:
5 Barbell Pull-Ups
10 Segmented Push Ups
20 Walking Lunges
* Run or Row 400m every time you complete 3 rounds.
Midline
Complete within 10 Minutes.
Metcon (No Measure)
3 Sets of for QUALITY:
20 Heel Touches
20 Flutter Kicks
10 Side Crunches / Side
* REST 90 Seconds between Sets.
[Scale 1 & 2]:
No Change