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8
Sep

Saturday 090917

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

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Strength

Build to a heavy 5 reps in 15 minutes.

Floor Press (5-Rep MAX)

Workout of the Day

Choose A. Cindy or B. Mary

A: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
[Scale 1]:

Scale reps to 4-8-12 if needed.

[Scale 2]:

20 Minute AMRAP of:

5 Ring Rows

10 Segmented Push-Ups

15 Air Squats

B: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
[Scale 1]:

4 Handstand Push-Ups (Ab Mats)

8 Alternating Pistols

12 Pull-Ups

[Scale 2]:

5 Heavy Dumbbell Press

10 Scaled Pistols

15 Barbell Pull-Ups

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