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

Strength

Part 1,

4 Sets of:

:30 Seated Dumbbell Press *

:30 Rest

:30 Hanging L-Sit HOLD

:30 Rest

* You Choose the weight, go as heavy as possible.

[Scale 1 & 2]:

Hanging Knee Tuck or Hang

** REST 3 Minutes **

Part 2,

4 Sets of:

:30 Strict Chin-Ups

:30 Rest

:30 Handstand HOLD

:30 Rest

* You Choose the weight, go as heavy as possible.

[Scale 1 & 2]:

Supine Ring Rows

Wall Walk to Handstand

A1: Metcon (AMRAP – Reps)

Seated Dumbbell Press

* Record Total Reps

A2: Metcon (Time)

Hanging L-Sit

* Record Total Accumulated Time

B2: Metcon (Time)

Handstand HOLD

* Record Total Accumulated Time.

B1: Metcon (AMRAP – Reps)

Strict Chin Ups

* Record Total Reps.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

10/7 Calorie Bike

15 Push Ups

20 Alternating Pistols

[Scale 1]:

12 Minute AMRAP of:

10/7 Calorie Bike

15 Push Ups

12 Alternating Pistols

[Scale 2]:

12 Minute AMRAP of:

10/7 Calorie Row

10 Segmented Push-Ups

16 Alternating Scaled Pistols