Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Strength
* Complete within 10 Minutes.
Metcon (Weight)
3 SUPERSETS of:
A1.) 50′ Overhead Kettlebell Carry (53/35)
A2.) :30 Hanging L-Sit
* Rest 1 Minute Between Sets
[Scale 1]:
3 SUPERSETS of:
A1.) 50′ Overhead Kettlebell Carry (45/30)
A2.) :20 Hanging L-Sit
* Rest 1 Minute Between Sets
[Scale 2]:
3 SUPERSETS of:
A1.) 50′ Overhead Kettlebell Carry (35/26)
A2.) :20 to :30 Hollow Hang
* Rest 1 Minute Between Sets
Metcon (AMRAP – Reps)
5 Rounds of:
:30 MAX Calorie Airdyne
:30 Rest
:30 MAX Muscle Ups
:30 Rest
:30 MAX Calorie Row
:30 Rest
:30 MAX Alternating Pistols
:30 Rest
[Scale 1]:
No Change
[Scale 2]:
Scaled Muscle Ups
Scaled Pistols or Walking Lunges