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
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Albany CrossFit – CrossFit
CROSSFIT
[WARM-UP]
Do each exercise for :20.
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).
[PRACTICE]:
1 Round:
10 Overhead Squats
10 Back Squats
200m Run
🎖 HERO WOD
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device.
Jenny (AMRAP – Rounds)
20 Min. AMRAP:
20 Overhead Squats (45# Bar)
20 Back Squats (45# Bar)
400m Run
[SCALING]
WEIGHT: Choose a weight that allows squats to be done in 2 sets if not unbroken.
BARBELL: Reduce weight as needed, use a PVC Pipe or Broomstick.
DB/KB: Split the reps /SIDE if you have 1 weight, use 2 weights if you have them.
BACK SQUATS: Goblet Squats, Double DB/KB Front Squats, Air Squats.
OVERHEAD SQUATS: 1- or 2-Arm Overhead Lunges, Front Rack Lunges.
RUN: 200m Run, 2 Min. Jog in home, 400m Row, 1,000m Bike.
After Party
3 Sets:
10 Push Up to Reverse Inchworm
20 Straight Leg Sit-Ups
60 Flutter Kicks