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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:

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:60 – :45 – :30 of:

Alternating Bird Dogs*

Shoulders Taps

Glute Bridge Walkouts

Flutter Kicks

High Knees (In Place)

Bird Dog Video:

https://www.youtube.com/watch?v=-LRjkbEy-qU

Metcon (Time)

“Piza”

4 Rounds:

30 Russian Dumbbell Swings

30′ Single Dumbbell Overhead Carry (Left)

30 Sit Ups

30′ Single Dumbbell Overhead Carry (Right)
*SCALING*

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Weight: Choose a weight that allows swings to be done in 1-2 sets and overhead carries unbroken.

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If needed (and possible) use separate weights for the swings and carries.

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Carries: modify to 1-arm farmer’s carries if needed. If you don’t have space to carry modify to :30 1-Arm Overhead Holds, Side Plank holds on a straight arm or forearm.