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Saturday 061320

13
Jun

Saturday 061320

Announcements

[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]

10 AM – https://zoom.us/j/216528666

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

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🏠 AT HOME WORKOUT

WARM-UP:



200m Easy Jog



:30 Spider-Man Lunges

:30 Sampson Lunges

:30 Mountain Climbers

:30 Slow Air Squats

:30 Push-Up to Down Dog

:30 Frog Hops

:30 Reverse Lunges

:30 Slow Burpees

:30 Walking Lunges



PRACTICE:



1 Round:

6 Burpees

100m Run

6 Alternating DB Power Snatches

10m Walking Lunge

Metcon (Time)

“Wedding March”

50 Burpees

1 Mile Run

75 Alternating DB Power Snatches

1 Mile Run

100m Walking Lunge
SCALING:



RUNNING: Reduce distance (800-1,200m), 250 Jumping Jacks, 8 Min. Shuttle Runs in home, 2,000m Row, 4,000m Bike.



DB POWER SNATCHES: Barbell Hang Power Snatch (75/55), Kettlebell Swings, Slam Balls.



WALKING LUNGE: 100 Reverse Lunges (50/SIDE).