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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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5 Mins. for Quality:
5 Push-up to Inchworm
10 Pausing Air Squats (:2 at bottom)
40 Single Unders or 20 Jumping Jacks
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DUMBBELL WARM-UP (using 1 weight)
6 Good Mornings (hug weight to chest)
6 Alternating Deadlifts (from between feet)
6 Alternating Hang Power Cleans (from between knees)
3 Front Rack Squats / Side
6 Alternating Squat Cleans (from between feet)
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DOUBLE UNDER PRACTICE (Choose 1):
1 Min. of…string large sets together, 5 singles + 1 DU or Attempt + 5 singles, Jumping Jacks, Double Taps.
Metcon (Time)
“Round-a-Bout”
50 1-Arm Alternating DB Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 1-Arm Alternating DB Squat Cleans
*SCALING*
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Weight: Reduce to complete sets of 10.
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Squat Cleans: Modify to Power Clean + Squat or 1-arm front rack squats. If you have no weight do 75-100 Air Squats at the start and finish of the workout.
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Double Unders: Reduce the reps to 50, 150 Single Unders, 50-100 Jumping Jacks or Double Taps.
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Push Ups: Reduce reps to 35 as needed. Perform hand release push ups off knees.