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3
Feb

Thursday 020416

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

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Workout of the Day

* Complete as a class A.) then, B.) then, C.). Everyone moves on to each piece together.

* 20 Minute Time Cap for the Row.

A.): Tabata Push-Ups (AMRAP – Reps)

(:20 On, :10 Off – 8 Rounds)

Push-Ups

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

Segmented or Box Push-Ups

B.): 3,200m Row (Time)

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

2,500m Row

C.): Tabata Bottom to Bottom Air Squats (AMRAP – Reps)

(:20 On, :10 Off – 8 Rounds)

Bottom to Bottom Air Squats

[Scaling Suggestions]:

[Scale 1 & 2]:

No Change

Remain in the bottom position for the rest intervals, and return back down immediately at the top of each rep. No resting at extension.

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