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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
– https://zoom.us/j/364492400

5:30 PM – Meeting ID: 359-115-363
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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:

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7 Mins. for Quality w. Light DB:

100m Run

10 1-Arm DB Rows / Side

10 1-Arm DB Strict Press / Side

10 1-Arm DB Deadlifts / Side

Metcon (AMRAP – Rounds and Reps)

“Cinnamon Swirl”

20 Min. AMRAP:

200m Run

5 Strict Pull-Ups

10 Double DB Push Presses

15 Double DB Deadlifts

* Count every 100m on the Run as a rep.
SCALING:

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PULL-UPS: Hanging Knee Tucks, Ring or Inverted Rows, Renegade Rows (5/side), Barbell Rows (135/95).

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PUSH PRESS: 1-Arm DB/KB Push Press (5/Side), Barbell (135/95).

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DEADLIFTS: 1-Arm DB/KB Deadlift (10/Side), Barbell (135/95), Odd Object Deadlifts.

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RUN: 200m Row, 500m Bike, Jog in place or around room for 1:00.