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28
Nov

Tuesday 112916

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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

4 Bar Muscle Ups

6 Dumbbell Turkish Get-Ups (45/30)

8 Ring Push-Ups

[Scale 1]:

15 Minute AMRAP of:

2 Chest To Bar Pull-Ups + 2 Bar Muscle Ups

6 Dumbbell Turkish Get-Ups (35/25)

8 Ring Push-Ups

[Scale 2]:

15 Minute AMRAP of:

4 Scaled Bar Muscle Ups

(Use a 45 lbs. Barbell ONLY)

6 Dumbbell Turkish Get-Ups (25/15)

8 Ring Push-Ups

After Party

* Complete within 10 minutes.

Use the metal 5 and 10 lbs. plates so the bar sits lower to the ground. Weight does not matter on this exercise, instead shoot for a quality full range of motion. Rest as needed between sets.

Barbell Roll Out (5 x 10)

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