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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:30 Single Unders
:30 Sampson Lunges + Air Squat
:30 Single Unders
:30 Cossack Squats
:30 Single Unders
:30 Slow Air Squats
:30 Single Unders
:30 Jumping Air Squats
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Single DB Warm-Up:
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:20 Strict Press /SIDE
:20 Goblet Squats
:20 Push Press /SIDE
:20 Goblet Squats
:20 Overhead Lunges /SIDE
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PRACTICE:
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10 Double Unders
5 1-Arm DB Thrusters /SIDE
10 Double Unders
5 1-Arm DB Overhead Squats /SIDE
Metcon (Time)
“thank u, next”
5 Rounds:
30 Double Unders
15 1-Arm DB Thrusters
Directly Into…
5 Rounds:
30 Double Unders
15 1-Arm DB Overhead Squats
SCALING:
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1-ARM DB THRUSTERS: Goblet Thrusters, 1-Arm DB Push Presses, Barbell (75/55).
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1-ARM DB OVEREHAD SQUATS: 1-Arm DB Overhead Lunges, 1-Arm DB Front Squats, Goblet Squats, Barbell (75/55).
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DOUBLE UNDERS: :45 Time Cap, Reduce reps, 30 Single Unders, 15 Over and Back DB Hops or Jumping Jacks.