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
🙂
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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200m Easy Jog
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: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
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PRACTICE:
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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:
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RUNNING: Reduce distance (800-1,200m), 250 Jumping Jacks, 8 Min. Shuttle Runs in home, 2,000m Row, 4,000m Bike.
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DB POWER SNATCHES: Barbell Hang Power Snatch (75/55), Kettlebell Swings, Slam Balls.
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WALKING LUNGE: 100 Reverse Lunges (50/SIDE).