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

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🏠 AT HOME WORKOUT

WARM-UP:

3 Rounds of:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

:10 Hollow Hold

REST 1 Min.

Tabata Bottom to Bottom Air Squats (AMRAP – Reps)

(:20 On, :10 Off x 8 Rounds)

Bottom to Bottom Air Squats

Start the workout from the bottom of the squat. Each rep begins in the bottom of the squat and ends in the bottom of the squat. The turn around at the top of the squat is immediate – no pause. Hold the bottom of the squat during the :10 rest.
SCALING:

Air Squats: Squat to a target during the :20 of work to a consistent depth. During the :10 rest hold the squat without the target and work on gradually getting into lower positions.

1-Mile Run (Time)

Max Effort 1-Mile Run
SCALING:

Run: Reduce the distance as needed. 800m, 1,200m. Bike 4k, Row 2k.