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8:30 AM ZOOM – https://zoom.us/j/262806413
Albany CrossFit – CrossFit
Warm-Up
[GENERAL]
2 Rounds:
2 Min. Easy Row (or 1 Min. Jumping Jacks)
1 Min. Push Ups to Inchworm
:30 Min. KB RDL
:30 Min. Air Squats
[MOBILITY]
:45 Squat Bridges
:45 Pigeon Pose /SIDE
Conditioning
[PRACTICE]
1 Round:
5 Sit-Ups
5 Goblet Squats
5 Burpees
5 Kettlebell Swings
Metcon (AMRAP – Rounds and Reps)
“Dream Team”
20 Min. AMRAP:
50 Sit-Ups
40 Goblet Squats
30 Burpees
20 Kettlebell Swings
[SCALING]
SIT-UPS: 1 Min. Plank or Hollow Hold, 100 Flutter Kicks.
GOBLET SQUATS: Use a DB/KB, Jumping Air Squats, Air Squats.
BURPEES: Squat Thrust, Push-Ups.
KETTLEBELL SWINGS: Russian Swings, KB or DB Deadlifts (hold wt. w. both hands or split reps /SIDE).