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Monday 060820

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[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

NOON – https://zoom.us/j/364492400

5:30 PM – https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

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

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🏠 AT HOME WORKOUT

WARM-UP:



1 Min. Alternating Sampson Lunges

:45 Down Dog Hold

:30 Side Plank (Right)



1 Min. Inchworms to Push-Ups

:45 Up Dog Hold

:30 Side Plank (Left)



1 Min. Alternating Spider-Man Lunges

:45 Push-Up to Down Dog

:30 Forearm Plank



PRACTICE:



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:



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.



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



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