Announcements
WOD’s can be scaled for athletes of all abilities
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
1×10: Hollow Rocks or Raises (No Measure)
1×10: Superman Rocks or Raises (No Measure)
Gymnastics
Strict Pull Ups (Function/Sport: 2,2,2. Scaled: 4,4,4)
Strength
Superset the exercises below.
No rest between exercises.
Exactly 2 minutes of rest between sets.
A1): Pull-Up Negatives (4×3)
A2): One Arm Dumbbell Row (4 x 10 / Side.)
Function & Sport
Cheech and Chong (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 15:
20 Calorie Row, 40 Burpees
30 Calorie Row, 60 Kettlebell Swings (53/35)
40 Calorie Row, 80 Box Jumps (24/20)
50 Calorie Row, 100 WallBalls (20/14)