Saturday 012619

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

View Public Whiteboard


Metcon (AMRAP – Rounds and Reps)

In Teams of 3,

30 Minute AMRAP of:

1,500m Row

60 Push-Ups

60 Burpees

1,500m Row

60 Air Squats

60 Weighted AB Mat Sit-Ups (20)

* One partner waits with the ball overhead and the other in a forearm plank during the row. Divide work evenly. Scale reps/distance to something that allows the group to move through the WOD quickly.

Every 250m counts as a “rep” on the row.

[Scale 1]:

1,200m Rows

45 reps each movement

Medicine Ball (14)

[Scale 2]:

900m Rows

30 reps each movement

Medicine Ball (10)

Previous PostNext Post