Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
3 Sets of:
1 Min. Double Under Practice
:30 Spiderman Lunges
:30 Glute Bridges
:30 Push Up to Downward Dog
SCALING:
Air Squats: If unable to squat, sub lunges (if possible), dumbbell or odd object deadlifts, or sit-ups.
Running: Row 400m, Bike 1,000m, or substitute Double or Single Unders. If doing single unders, start at 50 reps then add 10 reps each round from there.
Metcon (AMRAP – Rounds and Reps)
25 Min. AMRAP:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) Air Squats per round.
Count the run as 4 reps for the full 400m run (300m=3, 200m=2, 100m=1)