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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

2 Rope Climbs (15′)

10 Ring Dips

20 GHD Sit-Ups

[Scaling Suggestions]:

[Scale 1]:

1 Rope Climb (10′)

5 Ring Dips

15 V-Ups

[Scale 2]:

2 Rope Get-Ups or 5 Rope Knee Ups

10 Box Dips

20 Ab Mat Sit-Ups

After Party

Tabata Bottom to Bottom Air Squats (AMRAP – Reps)

(:20 On, :10 Off – 8 Rounds)

Bottom to Bottom Air Squats

[Scaling Suggestions]:

[Scale 1 & 2]:

No Change

Remain in the bottom position for the rest intervals, and return back down immediately at the top of each rep. No resting at extension.