Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 20 Minute Time Cap
Metcon (Time)
7 Rounds of:
21 Wall Balls (20/14)
200m Sprint
[Scale 1]:
21 Wall Ball (14/10)
200m Sprint
[Scale 2]:
15 Wall Balls (10/8)
200m Sprint
After Party
Metcon (10 Rounds for time)
5 Minute EMOM of:
4 Strict Toes 2 Bar + 4 Strict Handstand Push-Ups
* Rest 2 Minutes
5 Minute EMOM of:
4 Strict Chin-Ups + 4 V-Ups
[Scale 1]:
Use 2-3 AB Mats to work on Handstand Push-Ups.
[Scale 2]:
5 Minute EMOM of:
4 Knee Tucks + 4 Dumbbell Strict Press (You Pick Weight)
* Rest 2 Minutes
5 Minute EMOM of:
4 Supine Ring Rows + V-Us
* Make the Ring Rows difficult!