Announcements
JOIN OUR ONLINE ZOOM CLASSES!
[WEEKDAY SCHEDULE]:
8:30 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:
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Easy Jog: 400m
3 Rounds:
:30 Inchworms in Place
:30 Hollow Hold
:30 Alternating Sampson Stretches
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Plank Up-Down Video:
https://youtu.be/AAPpXm-q7lc
Metcon (Time)
“Oxygen”
3 Rounds:
25 Strict Pull-ups
400m Run
50 Plank Up-Downs
800m Run
*SCALING*
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Pull-Ups: 3 Mins. of Strict Pull-Ups with a Max of 25, DB or Odd Object Rows, Ring or Body Rows.
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Plank Up-Downs: Aim to complete in 1-3 sets. Modify to 1-2 Min. Plank if needed.
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400m Run: 200m Run, 400m Row, 1,000m Bike.
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800m Run: 400m Run, 800m Row, 2,000m Bike.