Announcements

This Friday (10/02) the 5:00pm and 6:00pm classes will be canceled. All coaches will be in a staff / enhancement meeting. Please plan workouts accordingly.

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

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Warm-Up

Metcon (No Measure)

10 Minute EMOM of:

ODD: :30 of Bear Crawling

EVEN: 2 Wall Climbs + 8 Walking Lunges (Total)

Workout of the Day

Build-A-WOD 2.0 (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

5 Movement A

10 Movement B

15 Movement C

(Choose One Movement From Each Category to Build Your Own WOD).

A.) Pull-Ups, Toes 2 Bar, or Muscle Ups

B.) Goblet Squats (53/35), Wall Balls (20/14), or One Armed Overhead Squat (53/35)

C.) Burpees, Kettlebell Swings (53/35), or Calorie Row

Example:

20 Minute AMRAP of:

5 Muscle Ups

10 One Armed Overhead Squats (53/35) (5/Side)

15 Calorie Row

* You can only pick one movement from each category.
[Scaling Suggestions]

[Scale 1]:

Gymnastics: Scale Muscle Ups to Ring Dips

KB Weights (45/30), Wall Balls (14/10)

[Scale 2]:

Gymnastics: Barbell Pull-Ups, Knee Tucks, Ring Push-Ups

KB Weights (35/26), Wall Balls (10/8)

After Party

Metcon (Time)

Tabata (:20 On, :10 Off – 8 Rounds) of:

Side Plank

* Alternate Sides Each Round