Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 11 Minute Time Cap
Metcon (Time)
60ft Handstand Walk
10 Toes to Bar
10 Double Kettlebell Deadlifts
60ft Handstand Walk
12 Toes to Bar
12 Double Kettlebell Deadlifts
60ft Handstand Walk
14 Toes to Bar
14 Double Kettlebell Deadlifts
60ft Handstand Walk
16 Toes to Bar
16 Double Kettlebell Deadlifts
* You choose the weight on the kettlebell, use dumbbells if the weight you want isn’t available.
[Scale 1]:
Reduce the distance on the handstand walk to something manageable based on current skill. No other changes.
[Scale 2]:
60ft Bear Crawl
Knee Tucks
After Party
* 10 Minute Time Cap
1-Mile Run (Time)
Max Effort 1-Mile Run
[Scale 1]:
1,200m Run
[Scale 2]:
800m Run