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

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Workout of the Day

* 35 Minute Time Cap

Deck of Cards 2.0 (Time)

Cards are flipped over one at a time.

Entire class completes the repetitions before flipping the next card.

Number represents repetitions (Face Cards = 10, Aces = 1, Joker = 5 Reps of each movement.)

Suit represents the movement.

Hearts = Wall Balls (20/14)

Diamonds = Sit-Ups

Spades = Kettlebell Swing (70/53)

Clubs = Burpees

[Scaling Suggestions]:

[Scale 1]:

Wall Balls (14/10)

Kettlebell Swing (53/35)

[Scale 2]:

Wall Balls (10/8)

Kettlebell Swing (35/26)