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:
:30 Single Unders
:30 Slow Air Squats
:30 Seated Goblet Strict Press (Straight Legs)
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:30 Quick Single Unders
:30 Push Up to Downward Dog
:30 Goblet Squats
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:30 High Jump Single or Double Unders
:30 Inchworm to Push-Up
:30 Goblet Push Press
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DUMBBELL WARM-UP:
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5 Goblet Good Mornings
5 Goblet Squats
5 1-Arm Strict Press w/ Reach Overhead
5 1-Arm Russian Swings / SIDE
5 1-Arm Renegade Rows /SIDE
5 1-Arm Front Squats /SIDE
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PRACTICE:
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1 Round:
10 1-Arm DB Strict Presses
10 Double Unders
10 1-Arm DB Renegade Rows
10 Double Unders
Metcon (AMRAP – Rounds and Reps)
“Funny Business”
15 Min. AMRAP:
30 1-Arm DB Strict Presses
30 Double Unders
30 1-Arm DB Renegade Rows
30 Double Unders
SCALING:
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STRICT PRESS: Modify to push-ups or sit-ups if unable to go overhead. Barbell (75/55).
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DOUBLE UNDERS: Reduce reps, :45 Time Caps, 45 Single Unders, 15 Over and Back DB Hops, 30-45 Jumping Jacks.
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Renegade Rows: Row with knees on the floor, Bent Over Rows, Barbell (75/55).