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[WEEKDAY SCHEDULE]:

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– https://zoom.us/j/262806413

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[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🏠 AT HOME WORKOUT

WARM-UP:

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6 Mins. for Quality:

100m Run (:30 Jog in Place or 30 Mountain Climbers)

5 1-Arm DB Romanian Deadlifts / Side

10 1-Arm DB Bent Over Rows / Side

Metcon (Time)

“Heldum”

5 Rounds:

400m Run

21 Russian DB or KB Swings

9 Strict Pull-ups
*SCALING*

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RUN: Reduce distance to 200m. If unable to run outside perform 15 Burpees, Row 500m, Bike 1,000m.

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SWINGS: Modify to Good Mornings or Deadlifts if needed.

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PULL-UPS: Hanging Knee Tucks, Ring or Inverted Rows, 18 1-Arm DB Bent Over Rows (9/Side), Barbell Rows (9 Heavy, 18 Light)