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

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Workout of the Day

Build-A-WOD 3.0 (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

5 Movement A

10 Movement B

15 Movement C

(Choose One Movement From Each Category to Build Your Own WOD).

A.) Ring Dip, Ring Push-Up, Push-Up

B.) Pistols, Lunges, Step Ups (24/20)

C.) Knees 2 Elbow, Toes 2 Bar, Knee Tucks

Example:

20 Minute AMRAP of:

5 Ring Dips

10 Alternating Pistols

15 Knees 2 Elbow

* You can only pick one movement from each category.

After Party

Tabata Double Unders (AMRAP – Reps)

Tabata (:20 On, :10 Off – 8 Rounds)

Double Unders

[Scaling Suggestions]:

[Scale 1 & 2]:

Double Under Attempts / Single Unders