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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Deficit Handstand Push-Ups (6″)

20 Calorie Row

30 Alternating Pistols

[Scale 1]:

10 Minute AMRAP of:

10 Handstand Push-Ups

20 Calorie Row

30 Alternating Pistols

[Scale 2]:

10 Minute AMRAP of:

10 Dumbbell Strict Press (40/30)

15 Calorie Row

30 Scaled Pistols

After Party

* Complete in 15 Minutes.

Choose a weight that allows for good technique. Quality technique should be the focus not weight.

Windmill (5 x 10 / Side)

Use Kettlebells or Dumbbells.