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[WEEKDAY SCHEDULE]:
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– https://zoom.us/j/262806413
NOON – Meeting ID: 364-492-400
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5:30 PM – Meeting ID: 359-115-363
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[SATURDAY & SUNDAY SCHEDULE]
10 AM – Meeting ID: 216-528-666
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
10 Downward / Upward Dogs
10 Air Squats
10 Inchworms in Place
20 Air Squats
10 Push Ups
30 Air Squats
10 Hand Release Push Ups
Then,
4 Sets, Not for Score:
:30s Single Arm Russian Swings (left)
:30s Single Arm Overhead Hold (left)
:30s Single Arm Russian Swings (right)
:30s Single Arm Overhead Hold (right)
REST :30
Then,
:20 Jumping Jacks
:20 Double Taps
:20 Single Unders
:30 10 Singles + 1-2 Doubles + 10 Singles
:30 5 Singles + 1-2 Doubles + 5 Singles
:30 Double Under Practice
SCORESHEET:
https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout2_V3.pdf
Support Your Local Box Workout 2 (Time)
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
SCALING:
Double Unders: Jumping Jacks, Doubt Taps, Single Unders (increase reps as needed), Reduce DU as needed (50-35-20).
Burpees: Reduce the reps if needed (15-12-9).