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
🏠 AT HOME WORKOUT
WARM-UP:
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1 Round:
1 Min. Hollow Hold
1 Min. Squat Hold
1 Min. Forearm Plank
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2 Rounds:
:30 Push-Up to Downward Dog
:30 Single Legged Glute Bridge / Side
:30 Slow Air Squats
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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*
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Added Weight: Choose a weight vest or pack weight that allows you to perform the pull-ups and push-ups within 3 sets.
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Regular Cindy: Modify to regular Cindy without the added weight if needed.
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Reps: Reduce reps to 3-6-9 or 4-8-12 as needed.
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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.
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Push-Ups: To a target or off the knees.
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Squats: Goblet Squats the first 10 mins. then unweighted the last. Squat to a target or off a box/chair.