Announcements
[WEEKDAY SCHEDULE]
8:30 AM – https://zoom.us/j/262806413
NOON – https://zoom.us/j/364492400
5:30 PM – https://zoom.us/j/359115363
[SATURDAY & SUNDAY SCHEDULE]
10 AM – https://zoom.us/j/216528666
🙂
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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:30 Single Unders
:30 Spider-Man Lunges
:30 Mountain Climbers
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:30 Single Unders
:30 Frog Hops
:30 Sampson Lunges
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:30 Single Unders
:30 Inchworms to Push-Up
:30 Slow Burpees
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DB WARM-UP:
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:20 Deadlifts /SIDE
:20 High Pulls /SIDE
:20 Lateral Hops Over DB /SIDE
:20 Russian Swings /SIDE
:20 Strict Press /SIDE
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PRACTICE:
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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:
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1-ARM DB SNATCHES: Kettlebell Swings, Slam Balls, Barbell (75/55).
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DOUBLE UNDERS: Reduce reps, :45 Time Cap, Single Unders, 20 Over and Back DB Hops or Jumping Jacks.
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BURPEES: Squat Thrust, Push-Ups, Sit-Ups.