Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
3 Sets of:
:30 Alternating Sampson Stretch
:30 Air Squats
:30 Push Up with Inchworm
:30 Jumping Jacks
Pull-Ups: Heavy Back Pack Rows, Water Jug Rows, DB/KB Rows (Split reps / side on bigger sets), Ring Row/Body Row off something sturdy…
Squat Cleans: Goblet Squats or Power Cleans + Squat with DB/KB/Water Jug/Back Pack.
Burpees: Regular with no jump, or step over object.
Metcon (AMRAP – Rounds and Reps)
15 Min. AMRAP:
3 Strict Pull-Ups
3 1-Arm DB Squat Cleans
3 Lateral Burpees Over DB
6 Strict Pull-Ups
6 1-Arm DB Squat Cleans
6 Lateral Burpees Over DB
*Continue adding 3 reps to each movements.
SCORE = Rounds + Reps
3 Pull-Ups, 3 Squat Cleans, 3 Burpees = 1 Round.
*Athlete’s choice on when to alternate hands on the single arm cleans.