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[SATURDAY & SUNDAY SCHEDULE]

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:

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Running Line Drills

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High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

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DEMO VIDEO:

https://www.youtube.com/watch?v=WVTJdjFjzaE

Metcon (Time)

“Double Time”

3 Mile Run

Every 3 Mins. (including at the start of the workout) STOP and do:

9 Burpees + 21 Air Squats

40 Min. TIME CAP.
*SCALING*

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Run: Reduce the distance to 1.5-2 Miles. Row 6k, Bike 12k.

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Burpees + Squats: Reduce reps to finish 1 Min. to 1:30 Min. 6 Burpees + 14 Squats, 3 Burpees + 9 Squats for example.