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15
Jun

Monday 061520

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

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🏠 AT HOME WORKOUT

WARM-UP:



:30 Single Unders

:30 Sampson Lunges + Air Squat

:30 Single Unders

:30 Cossack Squats

:30 Single Unders

:30 Slow Air Squats

:30 Single Unders

:30 Jumping Air Squats



Single DB Warm-Up:



:20 Strict Press /SIDE

:20 Goblet Squats

:20 Push Press /SIDE

:20 Goblet Squats

:20 Overhead Lunges /SIDE



PRACTICE:



10 Double Unders

5 1-Arm DB Thrusters /SIDE

10 Double Unders

5 1-Arm DB Overhead Squats /SIDE

Metcon (Time)

“thank u, next”

5 Rounds:

30 Double Unders

15 1-Arm DB Thrusters

Directly Into…

5 Rounds:

30 Double Unders

15 1-Arm DB Overhead Squats
SCALING:



1-ARM DB THRUSTERS: Goblet Thrusters, 1-Arm DB Push Presses, Barbell (75/55).



1-ARM DB OVEREHAD SQUATS: 1-Arm DB Overhead Lunges, 1-Arm DB Front Squats, Goblet Squats, Barbell (75/55).



DOUBLE UNDERS: :45 Time Cap, Reduce reps, 30 Single Unders, 15 Over and Back DB Hops or Jumping Jacks.