Monday 072720



8:30 AM –
5:30 PM –

9 AM –

Albany CrossFit – CrossFit

View Public Whiteboard



Do each exercise for :20.

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet


5 Good Mornings

5 Back Squats

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

5 Push Press

* Do reps Goblet style if you have (1) free weight (hold both ends).


1 Round:

10 Overhead Squats

10 Back Squats

200m Run


U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device.

Jenny (AMRAP – Rounds)

20 Min. AMRAP:

20 Overhead Squats (45# Bar)

20 Back Squats (45# Bar)

400m Run

WEIGHT: Choose a weight that allows squats to be done in 2 sets if not unbroken.

BARBELL: Reduce weight as needed, use a PVC Pipe or Broomstick.

DB/KB: Split the reps /SIDE if you have 1 weight, use 2 weights if you have them.

BACK SQUATS: Goblet Squats, Double DB/KB Front Squats, Air Squats.

OVERHEAD SQUATS: 1- or 2-Arm Overhead Lunges, Front Rack Lunges.

RUN: 200m Run, 2 Min. Jog in home, 400m Row, 1,000m Bike.

After Party

3 Sets:

10 Push Up to Reverse Inchworm

20 Straight Leg Sit-Ups

60 Flutter Kicks

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