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

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🏠 AT HOME WORKOUT

WARM-UP:



:30 Reverse (Hands Only) Inchworms In Place

:30 Mountain Climbers

:30 Sampson Lunges



:30 Forward (Feet Only) Inchworms In Place

:30 Forearm Side Plank /SIDE

:30 Air Squats



:30 Contralateral Inchworms

( DEMO: https://youtu.be/EuGJLjHVqH8 )

:30 Goblet Squats

:30 Push-Up to Downward Dog



DUMBBELL WARM-UP:



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



PRACTICE:



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:



CINDY REPS: Modify to 3-6-9 or 4-8-12 as needed.



PULL-UPS: Ring or body rows, 5 Double DB Rows, 5 1-Arm or Renegade Rows /SIDE.



PUSH-UPS: Off knees or to a target.



AIR SQUATS: to a target or Sit-Ups.



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).