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

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Warm-Up

[GENERAL]

6 Mins. For Quality:

15 Glute Bridges

12 Bent Over Rows

9 Romanian Deadlifts

6 Sit-Ups

* Use a barbell, DB, or KB for rows and deadlifts.

[MOBILITY]

1 Min. Pigeon Pose /SIDE

1 Min. Straddle Pose

[PRACTICE]

Deadlift Technique

Conditioning

[PRACTICE]

1 Round:

200m Run @ 85-90% Sprint Effort

10 Sit-Ups

3 Deadlifts

Metcon (5 Rounds for time)

“Buttercup”

Every 3:00 x 5 Rounds:

200m Sprint

25 Sit-ups

5 Deadlifts
[SCALING]

SPRINT: Modify to a run, Jog in home for 1 Min., 250m Row Sprint, 500m Bike Sprint.

SIT-UPS: Reduce reps to 15, 50 Flutter Kicks.

DEADLIFT: Double DB/KB, 1-Arm DB/KB (5/SIDE), Barbell (185/125).