Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
3 Rounds of:
:30 Sampson Stretch
15 Glute Bridges
:30 Downward / Upward Dog Stretches
15 Air Squats
-or-
Group Warm-Up on ZOOM!
Metcon (Time)
“Deck of Cards”
Complete using a traditional deck of playing cards. The number of each card represents the number of reps to perform. The suit represents the movement.
Hearts = DB or KB Russian Swings
Diamonds = Dips
Spades = Burpees
Clubs = 1-Arm DB or KB Push Press
Face Cards = 10 reps of the suit.
Joker = 50 Grasshoppers
Aces = 50 Russian Twist (no weight)
Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
NO DECK OF CARDS? No problem, you can download one from the app store on your mobile device.
SCALING:
Burpees: Squat Thrust
Weight: Choose a weight that you can do 10 reps in a row each time.
Dips: Dips off a chair or the couch.
Grasshoppers: Mountain Climbers