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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:

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3 Rounds:

:30 Alternating Sampson Lunges

:30 Pigeon Pose / Side

:30 Active Dive Bombers

:30 DB Good Mornings

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PRACTICE ROUND:

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With Workout Weight:

:20 Double Dumbbell Deadlifts

:10 Rest

:20 Sit-Ups

:10 Rest

Metcon (AMRAP – Reps)

“Flex Seal”

16 Rounds:

:20 Double DB Deadlifts

:10 Rest

:20 Sit-ups

:10 Rest

SCORE = lowest number of reps at each movement added together.

Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps.
SCALING:

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DEADLIFTS: 1-Arm DB DL (Alternate arms each round), Barbell Deadlifts (95/65), Slam Balls, Kettlebell Swings.

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SIT-UPS: Flutter Kicks, Plank Holds.