Friday 090420


8:30 AM ZOOM –

Albany CrossFit – CrossFit

View Public Whiteboard



2 Rounds:

2 Min. Easy Row (or 1 Min. Jumping Jacks)

1 Min. Push Ups to Inchworm

:30 Min. KB RDL

:30 Min. Air Squats


:45 Squat Bridges

:45 Pigeon Pose /SIDE



1 Round:

5 Sit-Ups

5 Goblet Squats

5 Burpees

5 Kettlebell Swings

Metcon (AMRAP – Rounds and Reps)

“Dream Team”

20 Min. AMRAP:

50 Sit-Ups

40 Goblet Squats

30 Burpees

20 Kettlebell Swings

SIT-UPS: 1 Min. Plank or Hollow Hold, 100 Flutter Kicks.

GOBLET SQUATS: Use a DB/KB, Jumping Air Squats, Air Squats.

BURPEES: Squat Thrust, Push-Ups.

KETTLEBELL SWINGS: Russian Swings, KB or DB Deadlifts (hold wt. w. both hands or split reps /SIDE).

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