Announcements
[OUTDOOR & ZOOM SCHEDULE]
Weekdays:
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363
Saturdays:
9 AM – https://zoom.us/j/216528666
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Albany CrossFit – CrossFit
CROSSFIT
[WARM-UP]
200m Easy Jog
:30 Spider-Man Lunges
:30 Squat Bridges
:30 DB/KB Good Mornings
:30 Sampson Lunges
:30 Squat Hold with Rotation
:30 DB/KB RDL (Hold with 2-Hands)
:30 Reverse Lunges
:30 Air Squats
:30 DB/KB Russian Swings
200m Easy Jog
[PRACTICE]
1 Round:
200m Run
6 (Total) 1-Arm Thrusters
6 Lateral Hops over DB
6 Kettlebell Swings
6 Burpees
Metcon (Time)
“LADYBUG”
Repeat the following x 3:
1 Round:
400m Run
30 1-Arm DB Thrusters
30 Lateral Hops Over DB
1 Round:
400m Run
21 DB/KB Swings
12 Burpees
[SCALING]
REPS: Reduce 30 reps to 20 for Thrusters and Hops. Reduce 21/12 Reps to 15/9 for Swings and Burpees.
RUN: 200m Runs, 2 Min. Jog in home, 400m Row, 1,000m Bike.
THRUSTERS: Goblet Thrusters, Goblet Squats, Air Squats.
SWINGS: DB/KB Russian Swings, DB/KB Good Mornings or Deadlifts.
BURPPES: Squat Thrust, Sit-Ups, Push-Ups.