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[WEEKDAY SCHEDULE]:

8:30 AM – Meeting ID: 262-806-413
– https://zoom.us/j/262806413

NOON – Meeting ID: 364-492-400
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[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🏠 AT HOME WORKOUT

WARM-UP:

:60 – :45 – :30 of:

Single Unders

Glute Bridges

15 Air Squats

SPECIFIC WARM-UP:

Double Under Practice:

1 Min. of: Double Unders or 5 Singles + 1-2 Double Unders/Attempts + 5 Singles

Practice Set 1

10 Double Unders (20 Singles)

5 1-Arm DB or KB Swings / Side

10 V- or Tuck Ups

5 Push Presses / Side

Metcon (AMRAP – Rounds and Reps)

“Count Chalkula”

20 Min. AMRAP:

40 Double Unders

30 KB or DB Russian Swings

20 V- or Tuck-Ups

10 KB or DB Push Presses / Side
[SCALING]:

Double Unders: 80 Single Unders, 1 Min. Double Under Practice, Reduce DU Reps, 40 Jumping Jacks or Double Taps.

Weight: Choose a weight that allows for swings and push presses to be done in 2 sets (1 per side). You can use different weight for each exercise if you have it. Swing or press odd objects if you do not have a DB or KB.