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

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🏠 AT HOME WORKOUT

WARM-UP:

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3 Sets:

1 Min. Alternating Spider-Man Lunges

:30 Side Plank / Side

1 Min. Wall Sit (or Squat Hold)

Metcon (Time)

“Grip Don’t Trip”

100 Air Squats

50 Sit-Ups

80 Air Squats

40 Sit-Ups

60 Air Squats

30 Sit-Ups

40 Air Squats

20 Sit-Ups

20 Air Squats

10 Sit-Ups

* Perform a 100m Carry after each movement. Carry 1-2 dumbbells farmer style, a barbell in the front rack, odd objects any way. If unable to carry do a :20 Side Plank / Side.
*SCALING*

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REPS: Reduce Air Squat reps as needed (50-40-30-20-10).

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SIT-UPS: If unable to perform sit-ups modify to flutter kicks or plank up-downs.