Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 25 Minute Time Cap
* If you can execute 30 consecutive pull-ups then do this workout RX.
* You are considered a beginner runner if your 1 mile time is over 9 minutes.
25 Ring Rows
20 Ring Rows
15 Ring Rows
Pumping Iron III (AMRAP – Reps)
Tabata (:20 On, :10 Off – 16 Rounds)
Dumbbell Bicep Curl
Dumbbell Strict Press
Dumbbell Overhead Shrug
Dumbbell Bent Over Row (Both Arms at the Same Time).
* You Pick the Weight.