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8:30 AM ZOOM – https://zoom.us/j/262806413
Contact a coach for help scaling at home workouts.
Albany CrossFit – CrossFit
Warm-Up
[GENERAL]
3 Rounds:
1 Min. Sampson Lunges
:45 Push Up to Inchworm
:30 Side Plank /SIDE
[MOBILITY]
1 Min. Spider-Man Lunge Hold /SIDE
1 Min. Downward / Upward Dog
Conditioning
[PRACTICE]
1 Round:
200m Run
50m Farmers Carry
10 Double Unders
Metcon (Time)
“No Handlebars”
1 Mile Run
100 Double Unders
400m Farmers Carry
100 Double Unders
1 Mile Run
[SCALING]
RUN: Reduce distance, Run in home for 8 Mins., 2,000m Row, 4,000m Bike.
CARRY: 2 Min. Side Plank /SIDE, 1-Arm Farmers Carry.
DOUBLE UNDERS: Reduce Reps, 3 Min. Time Caps, 200 Single Unders, 50 Over and Back DB Hops or Jumping Jacks.