Thursday 121015

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

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Workout of the Day

Battle Over Coruscant (Calories)

4 Rounds of:

4 Minute: MAX Effort Bike

* Rest 2 Minutes between Rounds.

** Measure your heart rate after each round. Add them together after the WOD and plug in the total to the calculator provided in class to calculate total calories burned in the WOD – record that as your score.

[Scaling Suggestions]:

[Scale 1 & 2]:

Same as RX

After Party

Metcon (3 Rounds for time)

3 Sets for Quality of:

:30 Top of Push-Up HOLD

:30 Handstand HOLD

:30 Hollow HOLD

[Scaling Suggestions]:

[Scale 1]:


[Scale 2]:


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