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28
Sep

Thursday 092916

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

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Workout of the Day

Strength

* Complete within 10 Minutes.

Metcon (Weight)

3 SUPERSETS of:

A1.) 50′ Overhead Kettlebell Carry (53/35)

A2.) :30 Hanging L-Sit

* Rest 1 Minute Between Sets

[Scale 1]:

3 SUPERSETS of:

A1.) 50′ Overhead Kettlebell Carry (45/30)

A2.) :20 Hanging L-Sit

* Rest 1 Minute Between Sets

[Scale 2]:

3 SUPERSETS of:

A1.) 50′ Overhead Kettlebell Carry (35/26)

A2.) :20 to :30 Hollow Hang

* Rest 1 Minute Between Sets

Metcon (AMRAP – Reps)

5 Rounds of:

:30 MAX Calorie Airdyne

:30 Rest

:30 MAX Muscle Ups

:30 Rest

:30 MAX Calorie Row

:30 Rest

:30 MAX Alternating Pistols

:30 Rest

[Scale 1]:

No Change

[Scale 2]:

Scaled Muscle Ups

Scaled Pistols or Walking Lunges

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