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

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Warm-Up

A.): Agility Ladder Drills (No Measure)

B.): World’s Greatest Stretch (No Measure)

* 3 Repetitions / Side.

Hold each position for 3 seconds.

Workout of the Day

Tango N’ Cash (AMRAP – Rounds and Reps)

20 Minute AMRAP,

In Teams of 2:

Partner A.) 500m Row

Partner B.) AMRAP

AMRAP of:

3 Strict Ring Dips

6 Strict Pull-Ups

9 Wall Balls (20/14)

* Both partners are working at the same time. Switch stations when Partner A.) completes the 500m Row. Partner A.) starts where Partner B.) ended in the AMRAP.

Score = Total Rounds n’ Reps of the AMRAP.

Mobility

Couch Stretch (No Measure)

* 2 Minutes / Side