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

View Public Whiteboard

🔥 CONDITIONING

Metcon (Time)

3 Rounds of:

1,000m Row

50 Wall Balls (20/14)

100’ Handstand Walk

100 Double Unders

🔹 ROW: Aim to complete in around 4 mins. Reduce distance to 750m or row hard for a fixed time (4 mins.).

🔹 WB: Reduce weight and/or target height to complete large sets (15-20).

🔹 HS WALK: Reduce distance or High Butt Bear Crawl.

🔹 DU: Lower the number to 50 to 75. 100 Single Unders, or Single Unders + DU Attempt every 10 reps.