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

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Conditioning

Metcon (AMRAP – Reps)

Tabata 6.0

(:20 On, :10 Off)

* Perform 16 rounds of each couplet alternating movements.

Couplet 1:

Wall Balls (20/14)

Chin Ups

Couplet 2:

Calorie Bike

Grasshoppers

Couplet 3:

One Arm Kettlebell Swings (45/30)*

3-Point Push-Ups*

* Alternate hands or leg in the air each round.

Couplet 4:

Burpees

AB Mat Sit-Ups

[Scale 1]:

Wall Balls (14/10)

Kettlebell (35/26)

[Scale 2]:

Wall Balls (10/8)

Supine Ring Rows

Kettlebell (26/18)

Regular or Segmented Push-Ups