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Friday 081420

14
Aug

Friday 081420

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
.

Albany CrossFit – CrossFit

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CROSSFIT

[WARM-UP]

:30 Single Unders

:30 Glute Bridges

:30 Air Squats

:30 Single Unders

:30 Glute Bridge Walkouts

:30 Frog Hops

:30 Single Unders

:30 Squat Bridges

:30 Burpees

[WEIGHT WARM-UP]

5 Good Mornings

5 Back Squats

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

5 Push Press

* Do reps Goblet style if you have (1) free weight (hold both ends).

[PRACTICE]

1 Round:

5 Burpees

10 Double Unders

5 Front Squats

Metcon (3 Rounds for reps)

“Buy, Buy, Buy”

5 Min. AMRAP:

Buy-In: 50 Burpees

Into Max Rounds:

30 Double Unders

15 Front Squats

REST 5 Min.

5 Min. AMRAP:

Buy-In: 35 Burpees

Into Max Rounds:

30 Double Unders

10 Front Squats

REST 5 Min.

5 Min. AMRAP:

Buy-In: 20 Burpees

Into Max Rounds:

30 Double Unders

5 Front Squats
[SCALING]

BURPEES: Reduce Reps (30-20-10), Squat Thrust, Sit-Ups.

DOUBLE UNDERS: Reduce Reps, :30 Time Cap, 60 Single Unders, 30 Line Hops or Jumping Jacks, 15 Over and Back DB Hops.

FRONT SQUATS: Double Dumbbell, Goblet Squats (x2 Reps), Barbell (135/95).