Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP of:
Partner 1: 200m Run with a Wall Ball (20/14)
Partner 2: AMRAP Ladder of:
1 Toes to Bar
1 Burpee
2 Toes to Bar
2 Burpee
3 Toes to Bar
3 Burpee
…continue adding 1 repetition to each movement every round. When Partner 1 returns the rolls will switch. Partner 1 will pick up where Partner 2 left off in the AMRAP so make sure you communicate effectively!
[Scale 1]:
No Change
[Scale 2]:
Knee Tucks
No other changes
[Scale 3]:
AB Mat Sit Ups
Squat Thrust
Run w/o Wall Ball or (10/8)
After Party
* 5 reps / side