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Friday 042420

24
Apr

Friday 042420

Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]:

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

NOON – Meeting ID: 364-492-400
– https://zoom.us/j/364492400

5:30 PM – Meeting ID: 359-115-363
– https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
https://zoom.us/j/216528666

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

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🏠 AT HOME WORKOUT

WARM-UP:



1 Round:

1 Min. Hollow Hold

1 Min. Squat Hold

1 Min. Forearm Plank



2 Rounds:

:30 Push-Up to Downward Dog

:30 Single Legged Glute Bridge / Side

:30 Slow Air Squats



3 Rounds:

2 Strict Pull-Ups (or WOD Scale)

4 Push-Ups

8 Air Squats

Metcon (AMRAP – Rounds and Reps)

“Cindvee”

20 Min. AMRAP:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: Wear Pack or Weight Vest.

Minutes 11-20: Body Weight.
*SCALING*



Added Weight: Choose a weight vest or pack weight that allows you to perform the pull-ups and push-ups within 3 sets.



Regular Cindy: Modify to regular Cindy without the added weight if needed.



Reps: Reduce reps to 3-6-9 or 4-8-12 as needed.



Pull-Ups: Weighted Pull-Ups holding weight with legs, Knee tucks or leg raises, Ring or Body Rows, 2-Handed Rows (Barbell, DB/KB/Odd Objects) 10 Reps, 1-Handed Rows do 5 reps per side.



Push-Ups: To a target or off the knees.



Squats: Goblet Squats the first 10 mins. then unweighted the last. Squat to a target or off a box/chair.