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

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Warm-Up

A.): Group Dynamic (No Measure)

Workout of the Day

Complete a set of A1.) then immediately go into A2.). Rest

A1.): Metcon (Weight)

5-5-5-5-5, Climbing of:

Weighted Dips

A2.): Metcon (Weight)

5 x 10,

One-Armed Dumbbell or Kettlebell Rows

Use a challenging weight that will allow you to complete all sets without failing.

After Party

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off for 8 Total Rounds)

Hollow Raise

Superman Raise

* Alternate between both movements.