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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠AT HOME WORKOUT
WARM-UP:
1 Set:
1 Min. Alternating Spiderman Lunge
:30 Push-Up w. Downward Dog
1 Min. Sampson Lunges
:30 Push Up w. Inchworm
Then,
1 Set:
:30 Alternating Spiderman Lunge
1 Min. Push Up w. Downward Dog
:30 Sampson Lunges
1 Min. Push Up w. Inchworm
SPECIFIC WARM-UP:
200 to 400m Run
Then,
8 Goblet Squats (Hold both ends of DB)
8 Goblet Presses (Hold Both ends of DB)
8 Goblet DB Thrusters (Video below)
Video: https://www.youtube.com/watch?v=-R_zfwIR3nU
Metcon (Time)
“Ham & Cheese”
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees
Into…
1 Mile Run
SCALING:
Run: Reduce the distance to complete within 10 minutes, Run for 8-10 mins., Row 1,600m to 2K, Bike 3,200m
Goblet Thrusters: Reduce weight to do all sets unbroken, Modify to goblet squats.
Burpees: Squat Thrust