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Friday 070320

3
Jul

Friday 070320

Announcements

[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

5:30 PM – https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – https://zoom.us/j/216528666

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

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🏠 AT HOME WORKOUT

WARM-UP:



:30 Jumping Jacks

:30 Glute Bridges

:30 Air Squats

:30 Glute Bridge Walkouts

:30 Jumping Jacks

:30 Single Leg Glute Bridges

:30 Jumping Air Squats

:30 Inchworms



DUMBBELL WARM-UP:



5 Goblet Good Mornings

5 Goblet Squats

5 DB Strict Press /SIDE

5 DB Romanian Deadlifts /SIDE

5 DB Front Squats /SIDE



PRACTICE:



1 Round:

5 Double DB Thrusters

10 Wt. Sit-Ups

100m Run

Metcon (Time)

“Battleship”

5 Rounds:

10 Double DB Thrusters

20 Wt. Sit-Ups

200m Run
SCALING:



THRUSTERS: 1-Arm DB Thrusters (10/SIDE), Barbell (75/55).



WT. SIT-UPS: Unweighted Sit-Ups, 20 Plank Up-Downs, 40 Flutter Kicks.



RUN: 1 Min. Jog in home, 250m Row, 500m Bike.