WOD’s can be scaled for athletes of all abilities
Main – Albany CrossFit: WOD – (Be)tter
1×10: Hollow Rocks or Raises (No Measure)
1×10: Superman Rocks or Raises (No Measure)
Strict Pull Ups (Function/Sport: 3×1. Scaled: 3×2.)
Superset the exercises below.
No rest between exercises.
Exactly 2 minutes of rest between sets.
A1): Pull-Up Negatives (4×3)
A2): One Arm Dumbbell Row (4 x 10 / Side.)
Function & Sport
Annie Burner (AMRAP – Rounds and Reps)
10 Minute AMRAP of:
4 Situps, 10 Double Unders
8 Situps, 20 Double Unders
12 Situps, 30 Double Unders
16 Situps, 40 Double Unders
20 Situps, 50 Double Unders
* Continue the pattern adding reps each round until time is called.