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 Strict Knees 2 Elbows

20 Alternating Pistols

30ft Handstand Walk

[Scaling Suggestions]:

[Scale 1]:

20 Minute AMRAP of:

10 Strict Knees 2 Elbows

20 Alternating Pistols

10 Handstand Shoulder Touches

[Scale 2]:

20 Minute AMRAP of:

10 Knee Tucks

20 Alternating Scaled Pistols

5 Elevated Inchworms

After Party

Tabata Ring Holds (8 Rounds for time)

Tabata (:20 On, :10 Off – 8 Rounds)

Ring Support HOLD

Bottom of Dip HOLD

[Scaling Suggestions]:

[Scale 1]:

Same as RX, or mix & match RX & Scale 2.

[Scale 2]:

Top of Ring Push-Up HOLD

Bottom of Ring Push-Up HOLD