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Monday 041320

13
Apr

Monday 041320

Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]:

8:30 AM – Meeting ID: 262-806-413
– https://zoom.us/j/262806413

NOON – Meeting ID: 364-492-400
– https://zoom.us/j/364492400

5:30 PM – Meeting ID: 359-115-363
– https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
https://zoom.us/j/216528666

🙂

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

View Public Whiteboard

🏠 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).