Announcements
[WEEKDAY SCHEDULE]
8:30 AM – https://zoom.us/j/262806413
NOON – https://zoom.us/j/364492400
5:30 PM – https://zoom.us/j/359115363
[SATURDAY & SUNDAY SCHEDULE]
10 AM – https://zoom.us/j/216528666
🙂
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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1 Round:
1 Min. Alternating Spider-Man Lunges
1 Min. Glute Bridges
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2 Rounds:
:30 Reverse Sampson Lunges
:30 Single Leg Glute Bridges /SIDE
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1 Round:
200m Run
1 Min. Glute Bridge Walkouts
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PRACTICE:
1 Round:
5 Double DB Squats (or WOD Scale)
100m Run (or :40 in place/in house)
Metcon (Time)
“Space Cadet”
21-18-15-12-9-6-3:
Double DB Front Squats
200m Run
SCALING:
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DB SQUATS: Choose a weight that allows for the first 21 reps to be unbroken. If you have only 1 DB split the reps /SIDE or do Goblet Squats. Barbell (95/65).
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RUN: Aim to finish in about 1 min. each time. Jog in place for 1 min. or in home. 30-50 Jumping Jacks. 250m Row, 500m Bike.