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20
Dec

Wednesday 122116

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

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Workout of the Day

* 20 Minute Time Cap

Metcon (Time)

50-40-30-20-10 of:

GHD Sit-Ups

Kettlebell Swings (70/53)

[Scale 1]:

50-40-30-20-10 of:

V-Ups

Kettlebell Swings (53/35)

[Scale 2]:

40-30-20-10 of:

AB Mat Sit-Ups

Kettlebell Swings (35/26)

After Party

* Complete in 12 Minutes, rest longer if needed between sets.

Metcon (Time)

3 SuperSets of:

:20 Chin Over Bar HOLD

:30 Handstand HOLD

:40 Plank HOLD (on Forearms)

* Rest 1 Minute

[Scale 1]:

3 SuperSets of:

:10 Chin Over Bar HOLD

:20 Handstand HOLD

:30 Plank HOLD (on Forearms)

* Rest 1 Minute

[Scale 2]:

3 SuperSets of:

:20 Chin Over Bar HOLD (Use Barbell Pull-Up Set Up)

:30 Plate Overhead HOLD (45# Plate)

:30-40 Plank HOLD (on Forearms)

* Rest 1 Minute

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