Call Us: 518-459-4444

Monday 062220

22
Jun

Monday 062220

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

🙂

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:



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



PRACTICE:



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:



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).



DB Reverse Lunges: Goblet Reverse Lunges, Barbell (95/65), non weighted lunges.



PUSH-UPS: Reduce reps 8-10, Off Knees, To a box or couch.



SIT-UPS: 32 Flutter Kicks or 16 Plank Up-Downs.