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Monday 072020

20
Jul

Monday 072020

Announcements

[OUTDOOR & ZOOM SCHEDULE]

Weekdays:
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363

Saturdays:
9 AM – https://zoom.us/j/216528666
.

Albany CrossFit – CrossFit

View Public Whiteboard

CROSSFIT

[WARM-UP]

:30 Spider-Man Lunges

:30 Squat to Stand

( DEMO: https://youtu.be/Dk2kXP_3Yn8 )

:30 Plank Hold

200m Run

:30 Sampson Lunges

:30 Squat Hold with Rotation

( DEMO: https://youtu.be/enThal66tUs )

:30 Push Up to Downward Dog

200m Run

:30 Jumping Jacks

:30 Air Squats

:30 Push Up to Inchworm

200m Run

[WEIGHT WARM-UP]

5 Good Mornings

5 Squats

5 Presses

5 Deadlifts

5 Front Rack Lunges /SIDE

5 Push Presses

* Do reps /SIDE or Goblet style if you have (1) free weight.

[PRACTICE]

200m Run

7 Burpees

10 Ground to Overhead

Metcon (AMRAP – Reps)

“WELCOME HOME”

Every 4 Mins. x 4:

200m Run

15 Burpees

Max Ground to Overhead
[SCALING]

RUN: 1 Min. Jog inside, 20 x 10m Shuttle Runs, 250m Row, 500m Bike.

BURPEES: Reduce reps 7-10, Squat Thrust, Air Squats, Push Ups, Sit-Ups.

GTO: 1- or 2-Arm DB Snatch or Clean and Jerk, Slam Balls, Kettlebell Swings, Plate GTO, Barbell Snatch or CJ (115/85)

After Party

3 Sets:

1 Min. Max Plank Up-Downs

1 Min. Max Flutter Kicks

Rest 2 Mins. Between Sets.