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[WEEKDAY SCHEDULE]

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[SATURDAY & SUNDAY SCHEDULE]

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

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🏠 AT HOME WORKOUT

WARM-UP:

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1 Set:

1 Min. Spider-Man Lunges

1 Min. Inchworms (Push-Up Optional)

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:30 Jumping Jacks

:30 Sampson Lunges

:30 Lateral Squats

:30 Push-Up to Down Dog

:30 Glute Bridges

:30 Mountain Climbers

:30 Glute Bridge Walkouts

:30 Frog Hops

:30 Slow Air Squats

:30 Slow Burpees

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DB WARM-UP:

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5 Goblet Good Mornings

5 Goblet Squats

5 1-Arm Russian Swings /SIDE

5 Goblet Strict Press

5 Deadlifts /SIDE

5 Goblet Press

5 Front Squats /SIDE

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PRACTICE:

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1 Round:

4 Double DB Hang Squat Cleans

4 Lateral DB Burpees

Metcon (Time)

3 Rounds:

15 Double DB Hang Squat Cleans

15 Lateral DB Burpees
SCALING:

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HANG SQUAT CLEANS: 1-Arm DB Hang Squat Cleans (10/SIDE), Slam Balls, Russian Swings, Barbell (115/85).

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LATERAL BARBELL BURPEES: Reduce reps to 10, Squat Thrust, Regular Burpees, Lateral Burpees Over Barbell.