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

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Workout of the Day

20 Minute Time Cap.

Metcon (Time)

5 Rounds of:

500m Row

30 Push-Ups

[Scale 1]:

No Change

[Scale 2]:

5 Rounds of:

350m Row

21 Segmented Push-Ups

After Party

Metcon (AMRAP – Reps)

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

Knees to Elbow

Med Ball Russian Twist (14)

Hollow Rock

Superman Rock

[Scale 1]:

Knee Tucks

Med Ball Russian Twist (10)

Hollow Raise

Superman Raise

[Scale 2]:

AB Mat Sit-Ups

Med Ball Russian Twist (8)

Hollow HOLD

Superman HOLD

* Every :10 is one rep.