Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
7 Mins. for QUALITY of:
10 Plank Up-Downs
20 Glute Bridge Walk Outs
30 Air Squats
Metcon (3 Rounds for time)
“Three-Peat”
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 1-Arm Hang Dumbbell Snatches
B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 1-Arm Power Cleans (from Floor)
C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 1-Arm Dumbbell Thrusters
* On all dumbbell movements, alternate hands every 5 repetitions.
SCALING:
Jumping Lunges: Regular alternating lunges with no jump.
Weight: Choose a weight that you can complete each set of 20 reps in 1-2 sets. If you don’t have a DB, use a KB, water jugs, weighted back pack or some other odd object.