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Monday 042720

27
Apr

Monday 042720

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

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

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🏠 AT HOME WORKOUT

WARM-UP:



1 Min. Alternating Spider-Man Lunges

1 Min. Alternating Sampson Lunge

1 Min. Push-up to Down Dog



1 Min. Straight Arm Front Plank

:30 Forearm Side Plank / Side

1 Min. Hollow Hold



1 Practice Round:

3 Strict Pull Ups (or WOD Movement)

6 Push Ups

9 AbMat Sit Ups

12 Reverse Lunges

(Time)

“Barbs”

3 Rounds:

10 Strict Pull Ups

20 Push Ups

30 Sit Ups

40 Jumping Lunges

30 Sit Ups

20 Push Ups

10 Strict Pull Ups

REST 3 Mins. between rounds.

SCORE = Total time to finish + rest times.
*SCALING*



Reps: 5-10-20-30-20-10-5.



Pull-Ups: Hanging Knee Tucks, Body Rows, Barbell Rows, DB or KB Rows (5/side if you have only 1).



Push-Ups: To a target or off the knees.



Sit-Ups: Hold a forearm plank or hollow body position for :40.



Jumping Lunges: Alternating Reverse Lunges with no Jump.