Friday 032720

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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3 Rounds of:

:30 Sampson Stretch

15 Glute Bridges

:30 Downward / Upward Dog Stretches

15 Air Squats


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.


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

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