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

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Strength

20 Minutes to Complete:

SuperSet of,

A1.) Push Press 5 x 5 @ 75% 1RM

A2.) Renegade Row 5 x 6 / Side (53/35)

* Begin the Rows once you reach 75%1RM and rest :90 between working sets.

A1.): Push Press (5 x 5 @ 75%1RM)

A2.): Renegade Row (5 x 6 / Side (53/35))

Workout of the Day

Ultra Violet (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

100m Overhead Walking Lunge (45/35 – Plate)

30 GHD Sit-Ups

[Scaling Suggestions]:

[Scale 1]:

10 Minute AMRAP of:

100m Overhead Walking Lunge (45/35 – Plate)

30 V-Ups

[Scale 2]:

10 Minute AMRAP of:

100m Overhead Walking Lunge (25/15 – Plate)

30 AB Mat Sit-Ups