Announcements

[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:

…

1 Round:

1 Min. Glute Bridges

:30 Glute Bridge Walkouts

1 Min. Single Leg Glute Bridges /SIDE

:30 Glute Bridge Walkouts

1 Min. Glute Bridge Walkouts

:30 Glute Bridge Walkouts

1 Min. Air Squats

:30 Glute Bridge Walkouts

…

PRACTICE:

…

1 Round:

5 Single DB Hang Power Snatch /SIDE

5 Single DB Thrusters /SIDE

Metcon (Time)

“Red Zone”

30-20-10-20-30:

1-Arm DB Hang Power Snatch

1-Arm DB Thrusters

H. Power Snatch DEMO: https://youtu.be/MJ_liJhjQoI
SCALING:

…

1-Arm DB HANG POWER SNATCH: Kettlebell Swings, Slam Balls, Barbell (65/45).

…

SINGLE DB THRUSTERS: Goblet Thrusters, Goblet Squats, Wall Balls, Barbell (65/45).