Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Metcon (AMRAP – Reps)
Tabata,
(:20 ON, :10 OFF x 8)
Chest to Bar Pull-Ups
REST 1 Minute
Sit-Ups
REST 1 Minute
Seated Strict Press (75/55)
REST 1 Minute
Hip Extensions
REST 1 Minute
Jumping Back Squats (75/55)
Perform a full 8 round Tabata of each exercise. Score is total combined reps for all 5 stations.
[Scale 1]:
Pull-Ups
Sit-Ups
Seated Strict Press (45/35)
Good Mornings (45/35)
Jumping Back Squats (45/35)
[Scale 2]:
Ring Rows
Sit-Ups
Seated Strict Press (35/15)
Good Mornings (35/15)
Back Squats (35/15) (No Jump)