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Saturday 053020

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[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

NOON – https://zoom.us/j/364492400

5:30 PM – https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

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

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🏠 AT HOME WORKOUT

WARM-UP:



Running Line Drills



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



WARM-UP DEMO: https://youtu.be/WVTJdjFjzaE

Metcon (6 Rounds for time)

“SeaWorld”

Every 5 Mins. x 6:

10 1-Arm DB Power Clean and Jerks

400m Run

100m 1-Arm DB Farmer Carry
SCALING:



Weight: Choose a weight that allows for the clean and jerks to be done in 1 min. or less.



RUN: Aim to finish in 2 mins. or less, reduce distance, Row 500m, Bike 1,000m. Jog in place or around home for 2 mins.



Carry: Aim to finish in 1 min. without putting the weight down. This can be a different weight form the clean and jerks.