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– https://zoom.us/j/262806413

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[SATURDAY & SUNDAY SCHEDULE]

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

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🏠 AT HOME WORKOUT

WARM-UP:

5 Mins. for Quality of:

10 Hollow Rocks

20 Bird Dogs

30 Jumping Jacks

SPECIFIC WARM-UP:

Practice workout movements.

DB Flutter Kicks:

https://www.youtube.com/watch?v=pluKMforQr4

Metcon (No Measure)

“Supple Sunday”

3 Rounds, Not for Time:

50 Dumbbell Flutter Kicks

40 1-Arm Bent Over Rows (20/side)

30 Weighted Glute Bridges

20 Weighted Sit-Ups

*Using Dumbbell or Odd-Object
SCALING:

Weight: Choose a weight that allows you to focus on technique and move slow and controlled on each exercise.

Do Flutter kicks and sit-ups un-weighted if needed.