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
Warm-Up
[GENERAL]
2 Rounds:
1 Min. Single Unders
:30 PVC Pass Throughs
1 Min. PVC Overhead Squats
[SPECIFIC]
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
[MOBILITY]
1 Min. Squat Hold w. Rotation
1 Min. PVC Sots Press
Conditioning
[PRACTICE]
1 Round:
10 Double Unders
5 Overhead Squats
Metcon (Time)
“Double Dutch”
75 Double Unders, 27 Overhead Squats
75 Double Unders, 21 Overhead Squats
75 Double Unders, 15 Overhead Squats
75 Double Unders, 9 Overhead Squats
[SCALING]
DOUBLE UNDERS: Reduce Reps, :90 Time Cap, 75-150 Single Unders, 35 Over and Back DB Hops or 75 Line Hops, 75 Jumping Jacks.
OVERHEAD SQUATS: 1-Arm DB OHS (Split Reps /SIDE), Double DB Front Squats, Barbell Front Squats, Barbell OHS (95/65).