Announcements
[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]
10 AM – https://zoom.us/j/216528666
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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3 Rounds:
:20 Alternating Spider-Man Lunges
:10 Air Squats
:20 Push-Up to Down Dog
:10 Air Squats
:20 Alternating Sampson Lunges
:10 Air Squats
:20 Shoulder Taps
:10 Air Squats
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PRACTICE:
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1 Round:
2 Strict Pull-Ups (2/Side w. 1 DB)
4 Double DB Reverse Lunges
6 Push-Ups
8 Sit-Ups
Metcon (AMRAP – Rounds and Reps)
“7-on-7”
7 Min. AMRAP:
4 Strict Pull-Ups
8 DB Reverse Lunges
12 Push-Ups
16 Sit-Ups
REST 3 Min.
7 Min. AMRAP:
4 Strict Pull-Ups
8 DB Reverse Lunges
12 Push-Ups
16 Sit-Ups
SCALING:
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STRICT PULL-UPS: Reduce reps to 2-3 as needed. Ring or inverted rows, 8 Double DB Bent Over Rows, Bent over or Renegade rows (4/SIDE if 1-Arm), Barbell (95/65).
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DB Reverse Lunges: Goblet Reverse Lunges, Barbell (95/65), non weighted lunges.
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PUSH-UPS: Reduce reps 8-10, Off Knees, To a box or couch.
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SIT-UPS: 32 Flutter Kicks or 16 Plank Up-Downs.