Call Us: 518-459-4444

Saturday 041820

18
Apr

Saturday 041820

Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]:

8:30 AM – Meeting ID: 262-806-413
– https://zoom.us/j/262806413

NOON – Meeting ID: 364-492-400
– https://zoom.us/j/364492400

5:30 PM – Meeting ID: 359-115-363
– https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
https://zoom.us/j/216528666

🙂

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:

8 Mins. for Quality:

10 Frog Jumps

200m Run

5 Inchworm to Push-Ups

PRACTICE ROUND:

100m Run

8 Burpees

100m Run

* If you cannot get out to run because of the snow, and you don’t have cardio equipment, do the Dumbbell version of the workout.

Metcon (5 Rounds for time)

“Froggin”

Every 5 Mins. x 5 Sets:

200m Run

15 Burpees

200m Run

SCORE = SLOWEST ROUND.
[SCALING]:

Run: Reduce to 100m, Row 200m, Bike 400-500m.

Burpees: Reduce reps, Squat Thrust.

Modify the workout to maintain SPRINTING on each station with the goal of finishing each round in less than 4 mins.

Metcon (5 Rounds for time)

“Froggin, No Run Version”

Every 5 Mins. x 5 Sets:

15 DB Power Snatches (Right)

15 Burpees

15 DB Power Snatches (Left)

[SCALING]:

Weight: Choose a weight that allows for all 15 reps to be done unbroken every time you come to the DB.

Burpees: Reduce reps, Squat Thrust.