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12
Jan

Saturday 011318

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

Conditioning

Complete all 3 WODs with a partner!

REST 2 minutes between workouts.

A: Metcon (AMRAP – Reps)

In Teams of 2,

10 Minute AMRAP of:

Partner 1: MAX Burpees to Plate (45)

Partner 2: Plank on Rings

* Burpees only count while partner 2 holds the plank on the rings. RX = Rings fist width off the floor and under the pull-up bar. Switch as desired.

[Scale 1]:

Plate (35)

[Scale 2]:

Plate (25)

B: Metcon (AMRAP – Rounds and Reps)

In Teams of 2,

10 Minute AMRAP of:

10 Handstand Push-Ups

20 Alternating Pistols

30 Calorie Bike

* One partner working at a time. Divide the work evenly.

[Scale 1]:

1-2 AB Mats

Scaled Pistols

Bike – Same

[Scale 2]:

Push-Ups

Lunges

C: Metcon (AMRAP – Rounds and Reps)

In Teams of 2,

10 Minute AMRAP of:

30 Plate Ground to Overhead (45)

40 AB Mat Sit-Ups

50 Calorie Row

[Scale 1]:

Plate (35)

[Scale 2]:

Plate (25)

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