Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 20 Minute Time Cap
Metcon (Time)
50-40-30-20-10 of:
GHD Sit-Ups
Kettlebell Swings (70/53)
[Scale 1]:
50-40-30-20-10 of:
V-Ups
Kettlebell Swings (53/35)
[Scale 2]:
40-30-20-10 of:
AB Mat Sit-Ups
Kettlebell Swings (35/26)
After Party
* Complete in 12 Minutes, rest longer if needed between sets.
Metcon (Time)
3 SuperSets of:
:20 Chin Over Bar HOLD
:30 Handstand HOLD
:40 Plank HOLD (on Forearms)
* Rest 1 Minute
[Scale 1]:
3 SuperSets of:
:10 Chin Over Bar HOLD
:20 Handstand HOLD
:30 Plank HOLD (on Forearms)
* Rest 1 Minute
[Scale 2]:
3 SuperSets of:
:20 Chin Over Bar HOLD (Use Barbell Pull-Up Set Up)
:30 Plate Overhead HOLD (45# Plate)
:30-40 Plank HOLD (on Forearms)
* Rest 1 Minute