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

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🏠 AT HOME WORKOUT

WARM-UP:



:30 Single Unders

:30 Spider-Man Lunges

:30 Mountain Climbers



:30 Single Unders

:30 Frog Hops

:30 Sampson Lunges



:30 Single Unders

:30 Inchworms to Push-Up

:30 Slow Burpees



DB WARM-UP:



:20 Deadlifts /SIDE

:20 High Pulls /SIDE

:20 Lateral Hops Over DB /SIDE

:20 Russian Swings /SIDE

:20 Strict Press /SIDE



PRACTICE:



1 Round:

6 1-Arm DB Snatches

10 Double Unders

6 Burpees

10 Double Unders

Metcon (AMRAP – Rounds and Reps)

“Cookie Monster”

15 Min. AMRAP:

20 1-Arm DB Snatches

40 Double Unders

20 Burpees

40 Double Unders
SCALING:



1-ARM DB SNATCHES: Kettlebell Swings, Slam Balls, Barbell (75/55).



DOUBLE UNDERS: Reduce reps, :45 Time Cap, Single Unders, 20 Over and Back DB Hops or Jumping Jacks.



BURPEES: Squat Thrust, Push-Ups, Sit-Ups.