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

View Public Whiteboard

Workout of the Day

* 20 Minute Time Cap.

* Keep Rows to 2 1/2 Minutes or less – reduce the distance if above.

Panthro (Time)

3 Rounds of:

500m Row

25 GHD Sit-Ups

25 Hip Extensions

[Scaling Suggestions]:

[Scale 1]:

3 Rounds of:

500m Row

20 V-Ups

20 Good Mornings (45/35)

[Scale 2]:

3 Rounds of:

500m Row

20 Ab Mat Sit Ups

15 Good Mornings (45/35)

After Party

Pumping Iron II (AMRAP – Reps)

Tabata (:20 On, :10 Off – 12 Rounds)

Dumbbell Bent Over Rows (Left)

Dumbbell Shrugs

Dumbbell Bent Over Rows (Right)

Dumbbell Curls

* You need two DBS, You choose the weight. Record Total Reps.