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

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Workout of the Day

* 25 Minute Time Cap

Metcon (4 Rounds for time)

4 Rounds of:

800m Run

* Rest 3 Minutes between Rounds.

[Scale 1]:

4 Rounds of:

600m Run

* Rest 3 Minutes between Rounds.

[Scale 2]:

4 Rounds of:

400m Run

* Rest 3 Minutes between Rounds.

After Party

Tabata Ring Holds (8 Rounds for time)

Tabata (:20 On, :10 Off – 8 Rounds)

Ring Support HOLD

Bottom of Dip HOLD

[Scaling Suggestions]:

[Scale 1]:

Same as RX, or mix & match RX & Scale 2.

[Scale 2]:

Top of Ring Push-Up HOLD

Bottom of Ring Push-Up HOLD