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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🏠 AT HOME WORKOUT

WARM-UP:

1 Set:

1 Min. Alternating Spiderman Lunge

:30 Push-Up w. Downward Dog

1 Min. Sampson Lunges

:30 Push Up w. Inchworm

Then,

1 Set:

:30 Alternating Spiderman Lunge

1 Min. Push Up w. Downward Dog

:30 Sampson Lunges

1 Min. Push Up w. Inchworm

SPECIFIC WARM-UP:

200 to 400m Run

Then,

8 Goblet Squats (Hold both ends of DB)

8 Goblet Presses (Hold Both ends of DB)

8 Goblet DB Thrusters (Video below)

Video: https://www.youtube.com/watch?v=-R_zfwIR3nU

Metcon (Time)

“Ham & Cheese”

1 Mile Run

Into…

10-9-8-7-6-5-4-3-2-1:

Goblet Dumbbell Thrusters

Burpees

Into…

1 Mile Run
SCALING:

Run: Reduce the distance to complete within 10 minutes, Run for 8-10 mins., Row 1,600m to 2K, Bike 3,200m

Goblet Thrusters: Reduce weight to do all sets unbroken, Modify to goblet squats.

Burpees: Squat Thrust