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
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CROSSFIT
[WARM-UP]
:30 Single Unders
:30 Glute Bridges
:30 Air Squats
:30 Single Unders
:30 Glute Bridge Walkouts
:30 Frog Hops
:30 Single Unders
:30 Squat Bridges
:30 Burpees
[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:
5 Burpees
10 Double Unders
5 Front Squats
Metcon (3 Rounds for reps)
“Buy, Buy, Buy”
5 Min. AMRAP:
Buy-In: 50 Burpees
Into Max Rounds:
30 Double Unders
15 Front Squats
REST 5 Min.
5 Min. AMRAP:
Buy-In: 35 Burpees
Into Max Rounds:
30 Double Unders
10 Front Squats
REST 5 Min.
5 Min. AMRAP:
Buy-In: 20 Burpees
Into Max Rounds:
30 Double Unders
5 Front Squats
[SCALING]
BURPEES: Reduce Reps (30-20-10), Squat Thrust, Sit-Ups.
DOUBLE UNDERS: Reduce Reps, :30 Time Cap, 60 Single Unders, 30 Line Hops or Jumping Jacks, 15 Over and Back DB Hops.
FRONT SQUATS: Double Dumbbell, Goblet Squats (x2 Reps), Barbell (135/95).