Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Metcon (AMRAP – Reps)
Tabata Bike
Rest 1 minute
Tabata Russian Kettlebell Swing (53/35)
Rest 1 minute
Tabata Grasshopper
Rest 1 minute
Tabata Pull-Up
Rest 1 minute
Tabata Push-Up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the bike is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
After Party
* Complete within 10 Minutes, reat as needed between attempts.
Metcon (Time)
Weighted Planks (Forearms),
MAX Unbroken Set @ (45/35)
[Scale 1]:
No change
[Scale 2]:
(35/25) or No Weight