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
🏠 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.