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9
Jul

Sunday 071016


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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 Handstand Push-Ups

20 Alternating Pistols

30 Pull-Ups

15 Handstand Push-Ups

30 Alternating Pistols

45 Pull-Ups

20 Handstand Push-Ups

40 Alternating Pistols

60 Pull-Ups

25 Handstand Push-Ups

50 Alternating Pistols

75 Pull-Ups

30 Handstand Push-Ups

60 Alternating Pistols

90 Pull-Ups

* Continue adding reps beyond this point

[Scale 1]:

5 Handstand Push-Ups

10 Alternating Pistol

10 Pull-Ups

10 Handstand Push-Ups

20 Alternating Pistol

25 Pull-Ups

15 Handstand Push-Ups

30 Alternating Pistol

40 Pull-Ups

20 Handstand Push-Ups

40 Alternating Pistol

55 Pull-Ups

25 Handstand Push-Ups

50 Alternating Pistol

70 Pull-Ups

[Scale 2]:

:30 Handstand Hold

10 Alternating Walking Lunges

10 Ring Rows

:45 Handstand Hold

15 Alternating Walking Lunges

15 Ring Rows

:60 Handstand Hold

20 Alternating Walking Lunges

20 Ring Rows

:75 Handstand Hold

25 Alternating Walking Lunges

25 Ring Rows

:90 Handstand Hold

30 Alternating Walking Lunges

30 Ring Rows

After Party

Metcon (AMRAP – Reps)

(Tabata :20 On, :10 Off – 16 Rounds)

AB Mat Sit-Ups

GrassHoppers

* Alternate movements each round.

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