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Saturday 071120

11
Jul

Saturday 071120

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

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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



PRACTICE:



1 Round:

200m Run

6 Toes to Bar

Metcon (7 Rounds for time)

“Cement Mixer”

Every 3 Mins. x 7 Rounds:

400m Run

12 Toes to Bar
SCALING:



400m RUN: Reduce to 200m Run (250m Row, 500m Bike). Jog in home for :90, 500m Row, 1,000m Bike.



TOES TO BAR: Reduce reps to finish unbroken, knee tucks, Straight Leg Sit-Ups.