Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Metcon (AMRAP – Reps)
2 Rounds of:
1 Minute: Max Calorie Bike
1 Minute: Max Calorie Row
1 Minute: Max Double Unders
2 Rounds of:
2 Minute: 10/8 Calorie Bike + 10 Push-Ups
2 Minute: 10/8 Calorie Row + 10 Air Squats
2 Minute: 10 Double Unders + 10 V-Ups
2 Rounds of:
3 Minute: 10/8 Calorie Bike + 10 Push-Ups + 10 Dumbbell Alternating Snatches
3 Minute: 10/8 Calorie Row + 10 Air Squats + 10 Dumbbell Push Press
3 Minute: 10 Double Unders + 10 V-Ups + 10 Dumbbell Hang Cleans
* Choose a dumbbell weight that allows you to move fast and go unbroken on all exercises.
[Scale 1]:
No Change
[Scale 2]:
8/6 Calories
20 Single Unders
Tuck Ups or AB Mat Sit-Ups