Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* Complete within 20 Minutes.
5 Rounds for Quality of:
50 ft Broad Jump (In as few jumps as possible)
3 Chin Ups (As Slow As Possible)
MAX Set of Freestanding Handstand Push-Ups
* Rest as needed between sets and attempts. Record the lowest number of jumps, longest pull-up time, and all reps of handstand push-ups.
Metcon (AMRAP – Reps)
50 ft Broad Jump (In as few jumps as possible)
[Scale 1]:
No Change
[Scale 2]:
25 ft Broad Jump (In as few jumps as possible)
Metcon (Time)
3 Chin Ups (As slow as possible)
[Scale 1]:
No Change
[Scale 2]:
3 Supine Ring Rows (As slow as possible)
Metcon (AMRAP – Reps)
MAX Set of Freestanding Handstand Push-Ups
[Scale 1]:
MAX Press to Handstand (From Headstand)
[Scale 2]:
MAX Strict Handstand Push-Up (On wall) or MAX Pike Push-Ups
After Party
* 10 Minute Time Cap
2k Row (Time)
Max Effort 2k Row
[Scale 1]:
1,600m Row
[Scale 2]:
1,200m Row