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

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Workout of the Day

* 15 Minute Time Cap

Metcon (Time)

3 Rounds of:

20 Alternating Pistols

30 GHD Sit-Ups

[Scale]:

3 Rounds of:

20 Alternating Pistols

30 V-Ups

[Scale 2]:

3 Rounds of:

20 Scaled Pistols

30 AB Mat Sit-Ups

After Party

3 SuperSets of:

10 Unsupported One Arm Dumbbell Rows / Side

10 Single Legged Deadlifts / Side

* You choose the weights. Use dumbbells and/or kettlebells.

A: Unsupported One Arm Dumbbell Row (3 x 10 / Side)

B: Single Legged Deadlift (3 x 10 / Side)