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

Workout of the Day

30 Minute Time Cap.

Metcon (4 Rounds for time)

Run 400m

* Rest 1 Minute

Run 800m

* Rest 2 Minutes

Run 1,200m

* Rest 3 Minutes

Run 1,600m

* Record the time for EACH Round and record them separately here in WODify.

[Scale 1]:

No Change

[Scale 2]:

Run 400m

* Rest 1 Minute

Run 600m

* Rest 2 Minutes

Run 800m

* Rest 3 Minutes

Run 1,000m

After Party

Metcon (AMRAP – Reps)

Tabata,

16 Rounds of :20 On, :10 Off

V-Ups

Grasshoppers

Candlesticks

Plank HOLD (Forearm)*

* Count every :5 as 1 rep.

[Scale 1]:

No Change

[Scale 2]:

AB Mat Sit-Ups

Mountain Climbers

Candlesticks

Plank HOLD (Forearm)