Call Us: 518-459-4444

Saturday 042520

25
Apr

Saturday 042520

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:



1 Round:

400m Easy Jog



2 Rounds:

:30 Alternating Spider-Man Lunges

:30 Alternating Sampson Lunges

:30 Inchworms w. Push-Ups



3 Rounds:

20 Mountain Climbers

5 1-Arm Dumbbell Deadlifts /Side (from between feet)

5 Reverse Lunges /Side

Metcon (Time)

“Wedding March”

For Time:

50 Burpees

1 Mile Run

75 Alternating DB Power Snatches

1 Mile Run

100m Walking Lunge
*SCALING*



Burpees: Reduce reps to 35, accumulate as many as possible in 2:30, Squat Thrust.



Run: Reduce distance 800m to 1,200m, Row 1,600m, Bike 4,000m.



Weight: Choose a weight for snatches that allows for 15 reps in a row consistently before resting. Complete within 3 to 5 mins. Faster = too light (do 100 reps), slower = too heavy (do 50 reps).



Lunges: Perform 100 Lunges in place (50 reps/side). Reduce the number as needed.