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[SATURDAY & SUNDAY SCHEDULE]

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

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🏠 AT HOME WORKOUT

WARM-UP:

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1 Min. Alternating Sampson Lunges

:45 Down Dog Hold

:30 Side Plank (Right)

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1 Min. Inchworms to Push-Ups

:45 Up Dog Hold

:30 Side Plank (Left)

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1 Min. Alternating Spider-Man Lunges

:45 Push-Up to Down Dog

:30 Forearm Plank

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PRACTICE:

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50m Farmers Carry

10 Double DB Deadlifts

15 AbMat Sit-Ups

Metcon (AMRAP – Rounds and Reps)

“Sweat Sixteen”

16 Min. AMRAP:

100m Farmers Carry

20 Double DB Deadlifts

30 AbMat Sit-ups
SCALING:

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FARMERS CARRY: 1-Arm Farmers Carry (Switch sides after 50m), Carry odd objects if needed, 30 weighted or unweighted alternating lunges if unable to go outside.

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DOUBLE DB DEADLIFTS: 1-Arm DB Deadlifts (10/SIDE), Odd Object Deadlifts, Barbell Deadlift (135/95).

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ABMAT SIT-UPS: 60 Flutter Kicks, 30 Plank Up-Downs.