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
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Albany CrossFit – CrossFit
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.