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29
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Monday 062920

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

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🏠 AT HOME WORKOUT

WARM-UP:



: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



DUMBBELL WARM-UP:



5 Goblet Good Mornings

5 Goblet Squats

5 Strict Press /SIDE

5 Romanian Deadlifts /SIDE

5 DB Front Squats /SIDE



PRACTICE:



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:



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.



PUSH PRESS: 9 1-Arm DB Push Presses /SIDE, Barbell (95/65).



DEADLIFTS: 15 1-Arm DB Deadlifts /SIDE, Barbell (95/65).