Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP of:
4 Bar Muscle Ups
6 Dumbbell Turkish Get-Ups (45/30)
8 Ring Push-Ups
[Scale 1]:
15 Minute AMRAP of:
2 Chest To Bar Pull-Ups + 2 Bar Muscle Ups
6 Dumbbell Turkish Get-Ups (35/25)
8 Ring Push-Ups
[Scale 2]:
15 Minute AMRAP of:
4 Scaled Bar Muscle Ups
(Use a 45 lbs. Barbell ONLY)
6 Dumbbell Turkish Get-Ups (25/15)
8 Ring Push-Ups
After Party
* Complete within 10 minutes.
Use the metal 5 and 10 lbs. plates so the bar sits lower to the ground. Weight does not matter on this exercise, instead shoot for a quality full range of motion. Rest as needed between sets.