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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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2 Sets:

:30 Single Leg Glute Bridge /Side

:30 Front Plank

:30 Glute Bridge

:30 Air Squats

:30 Glute Bridge Walkouts

:30 Inchworm to Push-Up

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DB PRACTICE:

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10 1-Arm DB Deadlifts

10 1-Arm DB Russian Swings

10 1-Arm DB Goblet Squats

10 1-Arm DB Hang Squat Cleans

10 1-Arm DB Power Snatches

10 1-Arm DB Overhead Squats

Metcon (Time)

“eHarmony”

30 1-Arm DB Deadlifts

30 1-Arm DB Russian Swings

30 DB Goblet Squats

30 1-Arm Hang Squat Cleans

30 Alternating Power Snatches

30 1-Arm DB Overhead Squats

*On the Minute: 5 Burpees
SCALING:

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Weight: Choose a weight that allows for 10 reps to be completed before resting.

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Kettlebells: Use a KB if you have it for some or all exercises.

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Barbell: Modify the swings to Sumo Deadlift High Pull. Use 95/65 or a weight that allows for 10 reps before resting.

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DB Overhead Squat: Modify to front rack squats instead.

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Burpees: Squat Thrust. Modify to 3 reps if 5 takes longer than 30 seconds.