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

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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