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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Warm-Up

[GENERAL]

3 Rounds:

:30 Air Squats

:30 Glute Bridges

:30 Inchworm to Push-Ups

:30 Sampson Lunges

[SPECIFIC]

:20 Goblet Good Mornings

:20 Goblet Squats

:20 Goblet Strict Presses

:20 Burpees

:20 Alternating DB Snatches

:20 Burpee Deadlifts

:20 Devil’s Presses

[MOBILITY]

:45 Child’s Pose

:45 Pigeon Pose /SIDE

Conditioning

[PRACTICE]

1 Round:

4 Hand Release Push-Ups

4 Weighted Sit-Ups

4 Devil’s Presses

Metcon (Time)

“DUMBO”

5 Rounds:

21 Hand Release Push-Ups

15 Weighted Sit-Ups

9 Devil’s Presses
[SCALING]

ROUNDS/REPS: Reduce rounds or modify reps to 15-12-9.

PUSH-UPS: Off Knees with or without hand release.

SIT-UPS: Perform with no weight, 15 Hollow Raises or Rocks, 45 Flutter Kicks.

DEVIL’S PRESSES: Do 5/SIDE if you have 1 DB, 10 Alternating or Double DB Power Snatches, 10 Slam Balls, 10 Kettlebell Swings.