Announcements
JOIN OUR ONLINE ZOOM CLASSES!
[WEEKDAY SCHEDULE]
9 AM – Meeting ID: 262-806-413
https://zoom.us/j/262806413
NOON – Meeting ID: 364-492-400
https://zoom.us/j/364492400
5:30 PM – Meeting ID: 359-115-363
https://zoom.us/j/359115363
[SATURDAY & SUNDAY SCHEDULE]
10 AM – Meeting ID: 216-528-666
https://zoom.us/j/216528666
🙂
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
:60 Jumping Jacks
6 Inchworms in Place
6 DB Strict Press / Side
6 DB Squats / Side
:40 Jumping Jacks
4 Inchworms in Place
4 DB Strict Press / Side
4 DB Squats / Side
:20 Jumping Jacks
2 Inchworms in Place
2 DB Strict Press / Side
2 DB Squats / Side
*Performed with light DB
Metcon (Time)
“Kelly’s House”
5 Rounds of:
400m Run
30 1-Arm DB Thrusters
30 Lateral Hops over DB
SCALING:
Run: Reduce to 200m, Row 400m, or Bike 800-1,000m
Weight: Choose a weight that allows for 15 reps per side each round.
Hops: Vertical or tuck jumps in place.