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

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Workout of the Day

* 22 Minute Time Cap

Metcon (Time)

100-90-80-70-60-50-40-30-20-10

Calorie Bike

Burpees

* Divide the work, switch every 10 reps.

[Scale 1]:

Original Reps

Calorie Row

Burpees

[Scale 2]:

80-70-60-50-40-30-20-10

Calorie Row

Squat Thrust

[Scale 3]:

60-50-40-30-20-10

Calorie Row

Squat Thrust

After Party

Metcon (AMRAP – Reps)

Tabata, 16 Rounds (:20 On, :10 Off)

AB Mat Sit-Ups

Right Side Plank

Left Side Plank

Flutter Kicks

* Every :5 on the planks = 1 rep