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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 L-Sit Pull-Ups

10 Handstand Push-Ups

20 Hip Extensions

[Scaling Suggestions]:

[Scale 1]:

10 Strict Pull-Ups

10 Handstand Push-Ups

20 Good Morning (45/35)

[Scale 2]:

10 Barbell Pull-Ups

:10 L-Sit HOLD

10 Push-Ups

20 Superman Raises

After Party

Metcon (3 Rounds for time)

3 SuperSets of:

B1.) 100ft One Arm (Left) Farmer’s Carry (70)

B2.) 100ft One Arm (Right) Farmer’s Carry (70)

B3.) 10 Lateral Burpees*

* Perform a normall Burpee, but hop to the left or right instead of straight up.

REST 1:1

[Scaling Suggestions]:

[Scale 1]:

Farmer’s Carry (62 to 55)

[Scale 2]:

Farmer’s Carry (53 to 45)