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[SATURDAY & SUNDAY SCHEDULE]

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

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🏠 AT HOME WORKOUT

WARM-UP:

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:30 Jumping Jacks

:30 Shoulder Taps

:30 Sampson Lunges

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:30 High Knees

:30 Air Squats

:30 Push Up to Downward Dog

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:30 Butt Kickers

:30 Mountain Climbers

:30 Straight Leg Sit-Ups

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DUMBBELL WARM-UP:

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5 Goblet Good Mornings

5 Goblet Squats

5 Strict Press /SIDE

5 Deadlifts /SIDE

5 Goblet Lunges /SIDE

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PRACTICE:

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1 Round:

10 Sit-Ups

10 Alternating Power Snatches

10 Jumping Lunges

10 Goblet Squats

Metcon (Time)

“Stub Hub”

40-30-20:

Sit-Ups

1-Arm DB Power Snatches

Directly Into…

20-30-40:

Jumping Lunges

DB Goblet Squats
SCALING:

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REPS: Modify to 30-20-10 Directly into… 10-20-30.

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SIT-UPS: 80-60-40 Flutter Kicks, Grasshoppers.

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DB SNATCHES: Kettlebell Swings, Slam Balls, Barbell (65/45).

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JUMPING LUNGES: Lunges with no jump.

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GOBLET SQUATS: Air Squats, Squat to Target.