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
🏠 AT HOME WORKOUT
WARM-UP:
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1 Round:
:40 Alternating Sampson Lunges
:20 Glute Bridges
:40 Down Dog Hold
:20 Glute Bridges
:40 Sit-Ups
:20 Glute Bridges
:40 Inchworms to Push-Up
:20 Glute Bridges
:40 Alternating Bird Dogs
:20 Glute Bridges
:40 Dead Bugs
:20 Glute Bridges
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PRACTICE:
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1 Round:
:20 Hollow Rocks
REST :10
:20 Superman Rocks
REST :10
Metcon (AMRAP – Reps)
“Smallville”
16 Rounds:
:20 Hollow Rocks
REST :10
:20 Superman Rocks
REST :10
SCALING:
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HOLLOW ROCKS: Hollow Hold, Hollow Raises, Plank Hold, Flutter Kicks.
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SUPERMAN ROCKS: Superman Hold, Superman Raises.