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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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Running Line Drills:

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High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

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WARM-UP DEMO: https://youtu.be/WVTJdjFjzaE

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PRACTICE:

1 Round:

10 Air Squats

15 Double Unders

200m Run

Metcon (AMRAP – Rounds and Reps)

“Lactaid”

20 Min. AMRAP:

10 Air Squats, 30 Double Unders, 200m Run

20 Air Squats, 30 Double Unders, 200m Run

30 Air Squats, 30 Double Unders, 200m Run

40 Air Squats, 30 Double Unders, 200m Run

50 Air Squats, 30 Double Unders, 200m Run

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Continue to Add (10) Squats Per Round.
SCALING:

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RUN: 1 Min. Jog in house, 250m Row, 500m Bike.

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DOUBLE UNDERS: Reduce reps to finish in :30, 45 Single Unders, 15 Over and Back DB Hops or Jumping Jacks, 30 Line Hops.

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AIR SQUAT: Squat to a target to maintain depth.