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

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Warm-Up

Group Dynamic (No Measure)

Workout of the Day

Build-A-WOD (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

5 Movement A

10 Movement B

15 Movement C

(Choose One Movement From Each Category to Build Your Own WOD).

A) Handstand Push-Ups, Ring Drips, or Hand Release Push-Up

B) Pull-Ups, Toes 2 Bar, or Alternating Pistols

C) Kettlebell Swings (53/35), Calorie Row, or Burpees

Example:

20 Minute AMRAP of:

5 Ring Dips

10 Total Alternating Pistols

15 Calorie Row

* You can only pick one movement from each category.

Mobility

Barbell Calf Smash (No Measure)

3 Minutes / Side

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