Announcements
[WEEKDAY SCHEDULE]
8:30 AM – https://zoom.us/j/262806413
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
🏠 AT HOME WORKOUT
WARM-UP:
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:30 Downward Dog to Push-Up
:30 Alternating Sampson Lunges
:30 Air Squats
:30 Spider-Man Lunges
:30 Shoulder Taps
:30 Inchworm to Push-Ups
:30 Jumping Air Squats
:30 Superman Hold
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DUMBBELL WARM-UP:
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5 Goblet Good Mornings
5 Goblet Squats
5 Strict Press /SIDE
5 Romanian Deadlifts /SIDE
5 DB Front Squats /SIDE
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PRACTICE:
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2 Strict Pull-Ups
6 Double DB Push Presses
8 Double DB Deadlifts
12 Jumping Air Squats
Metcon (AMRAP – Rounds and Reps)
“Laces Out”
18 Min. AMRAP:
6 Strict Pull-Ups
9 Double DB Push Presses
15 Double DB Deadlifts
21 Jumping Air Squats
SCALING:
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STRICT PULL-UPS: Reduce reps, Ring or Body Rows, 6 Bent Over Rows w. 2 DB, 6 1-Arm DB Bent Over or Renegade Rows /SIDE.
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PUSH PRESS: 9 1-Arm DB Push Presses /SIDE, Barbell (95/65).
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DEADLIFTS: 15 1-Arm DB Deadlifts /SIDE, Barbell (95/65).