Announcements
[ZOOM SCHEDULE]
Weekdays Only:
8:30 AM – https://zoom.us/j/262806413
Albany CrossFit – CrossFit
Warm-Up
400m Easy Run
:30 Spider-Man Lunges
5 KB/DB Deadlifts /SIDE
5 Goblet Squats
200m Easy Run
:30 Mountain Climbers
:30 Shoulder Taps
5 Push Press /SIDE
200m Easy Run
:30 Squat Bridges
10 Russian Swings
[MOBILITY]
1 Min. Spider-Man Hold /SIDE
1 Min. Calf Stretch /SIDE
Conditioning
[PRACTICE]
1 Round:
200m Run
3 Kettlebell Swings
3 Burpees
Metcon (Time)
“Born to Run”
400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 Kettlebell Swings
200m Run, 15 Kettlebell Swings
200m Run, 21 Kettlebell Swings
[SCALING]
RUNS: Do 200m for both, Jog for 2 Min./1 Min. in home, 500m/250m Row, 1,000m/500m bike.
KB SWINGS: Use a DB, Russian KB/DB Swings, KB/DB Deadlifts.