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
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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:30 Reverse (Hands Only) Inchworms In Place
:30 Mountain Climbers
:30 Sampson Lunges
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:30 Forward (Feet Only) Inchworms In Place
:30 Forearm Side Plank /SIDE
:30 Air Squats
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:30 Contralateral Inchworms
( DEMO: https://youtu.be/EuGJLjHVqH8 )
:30 Goblet Squats
:30 Push-Up to Downward Dog
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DUMBBELL WARM-UP:
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5 Goblet Good Mornings
5 Goblet Squats
5 1-Arm Russian DB Swings /SIDE
5 1-Arm Strict Press /SIDE
5 1-Arm Deadlifts /SIDE
5 1-Arm Renegade Rows /SIDE
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PRACTICE:
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1 Round of “CINDY”
10 Double DB Front Squats
Metcon (AMRAP – Rounds and Reps)
“CINDY LEGS”
15 Min. AMRAP:
5 Rounds of “Cindy”
50 Double DB Front Squats
Max rounds of “Cindy” in the time remaining.
1 Round of “Cindy:”
5 Pull-Ups
10 Push-Ups
15 Air Squats
SCALING:
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CINDY REPS: Modify to 3-6-9 or 4-8-12 as needed.
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PULL-UPS: Ring or body rows, 5 Double DB Rows, 5 1-Arm or Renegade Rows /SIDE.
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PUSH-UPS: Off knees or to a target.
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AIR SQUATS: to a target or Sit-Ups.
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DB FRONT SQUATS: Modify reps to 35 as needed. If you have 1 DB do 50 Goblet squats or 50 1-arm front squats (25/SIDE), Barbell (95/65).