Announcements

[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:

…

6 Mins. For Quality:

100m Run

7 1-Arm DB Deadlifts /SIDE

7 Reverse Inchworms

7 Mountain Climbers

…

1 Round:

5 Double DB Power Cleans

5 Burpees

100m Run

Metcon (AMRAP – Rounds and Reps)

“Mind Eraser”

20 Min. AMRAP:

7 Double DB Power Cleans

7 Burpees

200m Run
SCALING:

…

DOUBLE DB POWER CLEANS: Russian KB or DB Swings, 1-Arm DB Power Cleans (7/SIDE), Barbell (95/65).

…

BURPEES: Squat Thrust, Push-Ups, Sit-Ups.

…

200m RUN: 1 Min. Jog in home, 250m Row, 500m Bike.