Announcements
[OUTDOOR & ZOOM SCHEDULE]
Weekdays:
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363
Saturdays:
9 AM – https://zoom.us/j/216528666
.
Albany CrossFit – CrossFit
CROSSFIT
[WARM-UP]
:30 Jumping Jacks
:30 Spider-Man Lunges
:30 Slow Air Squats
:30 Side Shuffles
:30 Mountain Climbers
:30 Sampson Lunges
:30 Butt Kickers
:30 Frog Hops
:30 Reverse Lunges
:30 High Knees
:30 Push Up to Down Dog
:30 Carioca
:30 Power Skips
:30 Burpees
:30 Jumping Air Squats
[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Rack Reverse Lunges
5 Push Press
* Do reps /SIDE or Goblet style if you have (1) free weight.
[PRACTICE]
1 Round:
200m Run
6 Front Squats
3 Burpees Over Object
Metcon (3 Rounds for reps)
“Poker Face”
5 Min. AMRAP:
Buy-In: 400m Run
Max Rounds:
12 Front Squats
6 Burpees Over Object
REST 5 Mins.
5 Min. AMRAP:
Buy-In: 400m Run
Max Rounds:
9 Front Squats
6 Burpees Over Object
REST 5 Mins.
5 Min. AMRAP:
Buy-In: 400m Run
Max Rounds:
6 Front Squats
6 Burpees Over Object
[SCALING]
RUN: 200m Run, 2 Min. jog in home, 10-30 10m Shuttle Runs, 400m Row, 1,000m Bike.
FRONT SQUATS: 1-Arm DB/KB (Split Reps/Side), 2-Arm DB/KB, Goblet Squats, Barbell (115/85).
BURPEES: Jump over DB/Barbell/Onto Plate. Step Over, Regular Burpees, Squat Thrust, Push Ups, Sit Ups.