Announcements
[OUTDOOR & ZOOM SCHEDULE]
Weekdays:
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363
Saturdays:
9 AM – https://zoom.us/j/216528666
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Albany CrossFit – CrossFit
CROSSFIT
WARM-UP:
3 Rounds
:30 Push Up to Inchworm
:30 Air Squats
:30 Push Up to Downward Dog
:30 1-Arm DB/KB Bent Over Rows /SIDE
[PRACTICE]
Medicine Ball Clean Practice (Outdoors)
1 Round:
200m Run
7 Medicine Ball Thrusters
5 Medicine Ball Cleans
3 Chest to Bar Pull-Ups
* Outdoors: If doing pull-ups, start with a run to the pull-up bars, hit 3, run back and finish the practice round.
Metcon (Time)
“Free Agent”
6 Rounds:
200m Run
21 Medicine Ball Thrusters
15 Medicine Ball Cleans
9 Chest to Bar Pull-ups
* Pull-Ups in class option: Finish the med ball cleans, then run to pull-up bars, then finish the run.
[SCALING]
RUN: 1 Min. Jog in home. 250m Row, 500m Bike.
THRUSTERS: Modify to DB/KB Goblet Thrusters if you do not have a medicine ball.
MEDICINE BALL CLEANS:1- or 2-Arm DB Squat Cleans, Russian KB Swings.
PULL-UPS: Regular Pull-Ups, 5 Strict Pull-Ups, 9 DB/KB Bent Over Rows. 9/Side if you only have 1 weight.