Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
10 Handstand Push-Ups
20 Alternating Pistols
30 Pull-Ups
15 Handstand Push-Ups
30 Alternating Pistols
45 Pull-Ups
20 Handstand Push-Ups
40 Alternating Pistols
60 Pull-Ups
25 Handstand Push-Ups
50 Alternating Pistols
75 Pull-Ups
30 Handstand Push-Ups
60 Alternating Pistols
90 Pull-Ups
* Continue adding reps beyond this point
[Scale 1]:
5 Handstand Push-Ups
10 Alternating Pistol
10 Pull-Ups
10 Handstand Push-Ups
20 Alternating Pistol
25 Pull-Ups
15 Handstand Push-Ups
30 Alternating Pistol
40 Pull-Ups
20 Handstand Push-Ups
40 Alternating Pistol
55 Pull-Ups
25 Handstand Push-Ups
50 Alternating Pistol
70 Pull-Ups
[Scale 2]:
:30 Handstand Hold
10 Alternating Walking Lunges
10 Ring Rows
:45 Handstand Hold
15 Alternating Walking Lunges
15 Ring Rows
:60 Handstand Hold
20 Alternating Walking Lunges
20 Ring Rows
:75 Handstand Hold
25 Alternating Walking Lunges
25 Ring Rows
:90 Handstand Hold
30 Alternating Walking Lunges
30 Ring Rows
After Party
Metcon (AMRAP – Reps)
(Tabata :20 On, :10 Off – 16 Rounds)
AB Mat Sit-Ups
GrassHoppers
* Alternate movements each round.