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30
Nov

Saturday 120118

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

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Conditioning

Metcon (AMRAP – Reps)

3 Rounds of:

:45 Calorie Bike

:45 Ring Dips

:45 Hanging L-Sit

*Rest :15 between exercises

Rest 2 Mins. then,

3 Rounds of:

:45 Calorie Row

:45 V- or Tuck Ups

:45 Handstand Hold

*Rest :15 between exercises

Rest 2 Mins. then,

3 Rounds of:

:45 Double Unders

:45 Alternating Dumbbell Snatches (50/35)

:45 Superman Hold

*Every :5 counts as a rep on the holds.

[Scaling]:

Matador Dips or Push Ups

Knee Tuck Hold or Hang

Wall Walk to Hold or Plank

Single Unders

Dumbbell (40/30) or (20/12)

Conditioning

1/2 Marathon Row IS NOT THE SATURDAY WORKOUT.

This is only here for the Friday night people who came in to do the row.

Half Marathon Row (Time)

21,097m…!

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