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Saturday 072520

25
Jul

Saturday 072520

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
.

Albany CrossFit – CrossFit

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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.