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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:

:30 of Jogging in place between each exercises.

10 Jumping Jacks

10 Mountain Climbers

10 Downward Dog Push-Ups

10 Knee Hug into Lunge

10 Good Mornings (Body weight, arms crossed on chest)

SPECIFIC WARM-UP:

5 Slow Air Squats

5 Air Squats regular speed

10 Push Ups

5 DB Deadlift / Side

5 DB Hang Snatch / Side

5 DB Snatch / Side

REGISTER:

https://games.crossfit.com/open

SCORESHEET:

https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout1_V6.pdf

Support Your Local Box Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50-lb/35-lb dumbbells
SCALING:

Squats: To or off a target.

Snatch: Reduce the weight or use an odd object.

Push-Ups: To a target like a couch or box, off the knees.

After Party

1 Set Max Effort Hollow Hold

1 Set Max Effort Hollow Raises

1 Set Max Effort Hollow Rocks

REST as needed between max efforts.