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26
Jul

Wednesday 072716

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

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Workout of the Day

* 20 Minute Time Cap

Metcon (Time)

7 Rounds of:

21 Wall Balls (20/14)

200m Sprint

[Scale 1]:

21 Wall Ball (14/10)

200m Sprint

[Scale 2]:

15 Wall Balls (10/8)

200m Sprint

After Party

Metcon (10 Rounds for time)

5 Minute EMOM of:

4 Strict Toes 2 Bar + 4 Strict Handstand Push-Ups

* Rest 2 Minutes

5 Minute EMOM of:

4 Strict Chin-Ups + 4 V-Ups

[Scale 1]:

Use 2-3 AB Mats to work on Handstand Push-Ups.

[Scale 2]:

5 Minute EMOM of:

4 Knee Tucks + 4 Dumbbell Strict Press (You Pick Weight)

* Rest 2 Minutes

5 Minute EMOM of:

4 Supine Ring Rows + V-Us

* Make the Ring Rows difficult!

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